Name: Playbook - Brad and Jess Gouthro - Tuesday (Day 31): Combo 2
Uploaded: 2023-03-01T04:35:43.890Z
Duration: 45 min
Description: Tuesday (Day 31): Combo 2

Combo of Supersets & Circuits, going by time instead of reps

Start with high knees - complete 16 step (8 per side), then immediately into Curtsey Lunges 16 steps (8 per side)

Warm up - High Knees & Curtsey Lunges

- Hold arms up behind head with light finger touch behind ears
- Squat down as low as you can without rounding your back
- stand most of the way up but do not lock your knees or hips. 
- keep continuous tension

Prisoner Squats

- start by standing with feet together
- step back into a reverse lunge
- lift back to the start & then immediately repeat on that same side 
- finish all reps on one side before switching to the other side
- half the time PER SIDE

Repeat Back Lunges

Superset A

- start with a wide squat
- jump your feet together & squat again in the narrow stance
- jump your feet wide again for the next squat
- continue alternating between wide & narrow for the given time

Alternating Wide to Narrow Squats

- step up onto a platform or bench
- lower with control & immediately repeat the step up
- continue on one leg before switching to the other side 
- do half the time PER SIDE

Repeat Step Ups

- stand one one leg
- sit down on a chair or bench
- stand back up & flex your buns
- half the time PER SIDE

Single Leg Chair Sit

Circuit B

- get into a straight plank
- bend one leg so the knee is at 90 degrees 
- kick your heel up to flex your Glute 
- lower the knee almost to the ground & repeat all while maintaining the plank
- half the time PER SIDE

Donkey Kicks in Plank Position

- lay on the ground
- place one foot on a bench or chair
- pull the opposite knee in towards your chest & hold your knee in close to your body
- press to lift your hips & flex your butt
- lower to the ground & repeat
- half the time PER SIDE

Elevated Single Leg Glute Bridge Holding Knee

Superset C

- stand with feet together
- hinge at your hips to fold forward 
- focus on stretching your butt, hamstrings & lower back

Forward Fold

- cross ankle over knee
- squat down to feel the stretch
- half time PER SIDE

Figure 4 sit

- get into a runners lunge
- place back knee & elbows on the ground to deepen the stretch

Low Runners Lunge

Booty Cool Down

Tuesday (Day 31): Combo 2

Sunday (Day 1): Workout schedule & planning

Monday (Day 2): CW1

Tuesday (Day 2): CW2

Wednesday (Day 3): Rest Day

Thursday (Day 4): CW1

Brigitte

Friday (Day 5): CW2

Saturday (Day 7): Rest Day

Sunday (Day 8): CW1

Monday (Day 9): CW2

Tuesday (Day 10): Rest Day

Wednesday (Day 11): CW1

Thursday (Day 12): CW2

Friday (Day 13): Rest Day

Saturday (Day 14): Progress pics

Sunday (Day 15): Rest Day

Monday (Day 16): S1

Tiffany

Tuesday (Day 17): S2

Wednesday (Day 18): S1

Thursday (Day 19): Rest Day

Friday (Day 20): S2

Saturday (Day 21): S1

Sunday (Day 22): Rest Day

Monday (Day 23): S1

Tuesday (Day 24): S2

Wednesday (Day 25): Rest Day

Thursday (Day 26): S1

Friday (Day 27): S2

Saturday (Day 28): Progress pics

Sunday (Day 29): Rest Day

Monday (Day30): Combo 1

Wednesday (Day 32): Combo 1

Thursday (Day 33): Rest Day

Friday (Day 34): Combo 2

Saturday (Day 35): Combo 1

Sunday (Day 36): Rest Day

Monday (Day 37): Combo 2

Tuesday (Day 38): Combo 1

Wednesday (Day 39): Combo 2

Thursday(Day 40): Rest Day

Friday (Day 41): Combo 1

Saturday (Day 42): Congrats!! Final Progress pics

Tuesday (Day 31): Combo 2

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