Name: Playbook - Brad and Jess Gouthro - Step It Up
Uploaded: 2022-12-26T14:16:11.912Z
Duration: 45 min
Description: Step It Up

Complete each exercise following a pyramid rep scheme. Increase the weight as the reps go down, then decrease the weight when the reps go back up. These are straight sets, meaning you complete all 5 sets, before moving on to the next exercise. Follow this protocol for all 4 exercises.

The Dumbbell Step Up is a great exercise that primarily targets your hamstrings, glutes, quadriceps, and calves. To get started: 
1. While standing in front of a sturdy step, box, or bench, hold a pair of dumbbells down by your sides with a palms facing in grip.
2. With your core contracted, place one foot on the step and press your foot through the step to straighten your leg, while lifting the other leg off the ground, without allow it to rest on the step. This keeps the tension on the one leg.
3. Slowly lower that same leg back to the starting position on the ground and repeat for reps with the same leg.
4. Complete all reps with one leg, then switch sides and repeat.

Dumbbell Step Up

The Barbell Back Squat is one of the big 3 best bang for your buck exercises for strength and muscle building and total body fat loss. The back squat primarily targets your quadriceps, as well as your glutes, hamstrings, and calves.

To get started:
1. With a hip width stance, place the barbell across the back of your shoulders and grasp it with an overhand grip.
2. While maintaining a natural arch in your back and keeping your torso upright, lower your body into a squat by bending at your hips, then knees, until your thighs reach parallel to the ground or deeper depending on your mobility.
3. Rise back up to standing by pressing the entire platform of your feet through the ground.
4. Repeat.

Barbell Back Squat

The Barbell Bent Over Row is an exercise that targets the muscles in your back. To get started:
1. With a hip width stance, hold a barbell with a shoulder width overhand grip.  
2. While maintaining a flat back, bend forward at your hips, then slightly bend your knees as you lower your torso to almost parallel to the ground.
3. Initiate the row by first contracting your back muscles, then bend your elbows, and squeeze your shoulder blades together and you pull the barbell to your chest.
4. Your upper torso should remain locked down without using any swaying motion to move the barbell.
5. Squeeze your shoulders blades back while in the contracted position, then extend your arms towards the ground by slowly lowering the barbell.
6. Repeat for reps.

Barbell Bent Over Row

The Medicine Ball Decline Sit Up is a more challenging variation of the traditional sit up due to the decline of the bench. By adding the weight of the medicine ball, it creates even more tension in the abdominals. To get started:
1. While holding a medicine ball, place your shins underneath the pads of a decline bench.
2. Lie back then extend your arms to place the medicine ball over your head.
3. Engage your abs and breath out as you raise your upper torso until it is almost vertical, while keeping the medicine ball over your head.
4. Slowly lower your upper torso back down towards the bench, without letting the tension off of your abs.
5. Repeat for reps.

Step It Up

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