Name: Playbook - Brad and Jess Gouthro - Day 11: Complex Training Circuit Workout #2
Uploaded: 2023-03-01T04:35:43.321Z
Duration: 40 min
Description: Day 11: Complex Training Circuit Workout #2

This was my favorite, the work out was 2 complexes and I completed in 40 min, which is ideal since I’m short on time, it was strengthening plus kept my HR up.

Sarah .

Start with the warm up, then proceed to Complex Circuit A. There are no breaks between exercises during a complex circuit. You don’t even get to drop the barbell or dumbbell between exercises. Therefore, select a weight for your most difficult exercise that you can lift for the prescribed rep count. You will use this weight for the entire complex as the weight won’t leave your hands. To be completed in a circuit. Complete each sequentially, no rest between exercises. Rest 120 seconds after the circuit. Repeat 2 more times. After the final circuit, complete the Ignite It Up exercise. Then complete circuit B the same way as indicated. Finish with the cool down.

Compete the 4 exercises for 20 seconds, with 10 seconds rest between each exercise. Repeat the circuit for a total of 2 circuits.

1. Start with your feet hip width apart and your arms extended out to the sides at shoulder level.
2. Hop to spread your feet wide while clapping your hands with extended arms in front of your chest.
3. Immediately return to the beginning position and repeat for reps.
4. If you have difficulty with the coordination, an easier modification is spreading your legs and arms at the same time.

Seal Jacks

Tempo: X0X0
1. With a shoulder width stance begin the squat by first bending at the hips by descending back and down until your hips drop below your knees while keeping the natural arch in your back.
2. The entire bottom of your foot, especially your heels, should remain in contact with the floor at all times with your knees in line with your toes.
3. Now press your feet through the ground to rise back up, fully extending your knees and hips and contracting your glutes at the top of the air squat.
4. Repeat.

Air Squats

Tempo: 1010
1. Get down on the floor with your arms straight, hands just outside shoulder width and directly below your shoulders.
2. Ensure your body maintains a straight line from your feet all the way up to your head. To keep your body rigid in a straight line, and reduce any sagging, keep your abs, your glutes, your quads, and hamstrings tight throughout the movement.
3. To lower your body to the ground, bend your elbows until your chest hovers just above the ground.
4. Contract your chest and triceps to push yourself back up to the beginning position.
5. Repeat.

Push Up

5 reps/leg
Tempo: 1010
1. Stand with your feet hip width apart then step back with one leg and lower yourself into a reverse lunge, until your back leg almost touches the floor. 
2. Press through the ground with your feet, lifting yourself up while immediately transitioning into a forward lunge. 
3. Try to maintain balance during the transition, without touching your moving foot during the middle of the movement.
4. Continue all the reps on one leg, then switch legs and repeat.

Pendulum Lunge

Afterburn 1.0 Warm Up

There are no breaks between exercises during a complex. You don’t even get to drop the barbell or dumbbell between exercises. Therefore, select a weight for your most difficult exercise that you can lift for the prescribed rep count. You will use this weight for the entire complex as the weight won’t leave your hands. To be completed in a circuit. Complete A1, A2, A3, and A4 sequentially, no rest between exercises. After the final circuit, complete the Ignite It Up exercise. Rest 120 seconds after the circuit. Repeat 2 more times.

Tempo: 2010

1. While standing with a hip width stance, hold a pair of dumbbells in front of your thighs with an overhand grip. 
2. With your knees slightly bent and unlocked, keep your core contracted as your begin by first bending at the hips as you push your butt back, then lowering your torso until it’s almost parallel to the ground while maintaining a flat back and a neutral neck. 
3. Once your lower back begins to round, do not go any further. 
4. Ensure you keep the dumbbells close to your legs as you slowly lower them, then contract your hamstrings and glutes to raise the dumbbells back to the starting position.
5. Repeat for reps.

Dumbbell Romanian Deadlift

Tempo: 2010
1. With a hip width stance, hold a pair of dumbbells in front of your thighs with your palms facing your body.
2. Start the movement by bending at the hips, then bending your knees as you lower the dumbbells towards the floor, keeping them close to the body, similar to a deadlift movement.
3. Drive your feet through the floor to raise the dumbbells, then thrust your hips forward once the dumbbells reach knee level, rise up onto your toes, and bend your elbows to continue raising the dumbbells up your body into a dumbbell upright row.
4. Ensure you keep the dumbbells close to the body and your elbows higher than your wrists.
5. Under control, slowly lower the dumbbells to reverse the movement, and repeat.

Dumbbell High Pull

1. With a shoulder width stance, hold a pair of dumbbells with a palms facing grip with elbows bent just outside of the front of your shoulders.
2. Slightly dip down by bending your knees then explosively push your feet through the ground as you stand back up and press the dumbbells straight up over your shoulders.
3. Lower the dumbbells back to starting position and repeat the same movement.

Dumbbell Push Press

10 reps/leg
Tempo: 2010
1. While standing with your feet hip width apart, hold a dumbbell in each hand down by your sides, with your palms facing in. 
2. Perform the reverse lunge by contracting your core, then stepping back with one leg while lowering your body until your back knee hovers just above the floor with your knee bent at a 90 degree angle. 
3. Ensure you are keeping your upper torso straight and upright.
4. Press your feet through the ground to bring your back foot back up to standing. 
5. Alternate legs and continue for reps.

Alternating Dumbbell Reverse Lunge

Complex Circuit A

Tempo: 10X0
1. With your feet hip width apart and chest up, lower your body into a squat by first bending at the hips, followed by the knees, until your thighs are parallel to the floor. 
2. Then explosively push your feet through the floor to jump as high as you can.
3. Land softly to cushion to your joints and immediately lower your body into another squat. 
4. Repeat for reps.

IGNITE IT UP: Jump Squat

There are no breaks between exercises during a complex. You don’t even get to drop the barbell or dumbbell between exercises. Therefore, select a weight for your most difficult exercise that you can lift for the prescribed rep count. You will use this weight for the entire complex as the weight won’t leave your hands. To be completed in a circuit. Complete each exercise sequentially, with no rest between exercises. Rest 120 seconds after the circuit. Repeat 2 more times. After the final circuit, complete the Ignite It Up exercise.

Tempo: 3010

1. Hold a barbell with an overhand shoulder width grip. 
2. With your knees unlocked and slightly bent, bend at the waist and push your hips back to begin lowering the barbell.
3. Ensure you maintain a flat back and keep the bar close to your body as you lower it towards the floor.  
4. Once your lower back begins to round, you’ve gone too far. Only lower as far as you can while maintaining a flat back.
5. Next drive your feet through the floor and contract your hamstrings and glutes by thrusting your hips forward to pull the barbell back up along your body until you reach the starting position.
6. Repeat for reps.

Barbell Romanian Deadlift

Tempo: 2011
1. Hold a barbell with an overhand wide grip, outside of shoulder width. I prefer a wider grip as this recruits more of the middle and rear deltoids. It also reduces the height you can lift the bar. 2. By raising the bar just to your chest line, it can help reduce shoulder impingement issues.
3. With your back upright and arms extended with the barbell hanging by your thighs, begin the movement by raising your elbows up and out, keeping the bar close to your body, until your reach chest level.
4. Your elbows should always remain higher than your forearms and your back should remain stationary.
5. Reverse the movement by lowering the bar back to the beginning position.
6. Repeat.

Barbell Upright Row

Tempo: 10X0
1. With a shoulder width stance, grip a barbell with a just outside shoulder grip, and place the barbell on the front of your shoulders, in the front rack position, with your elbows pointing forward and triceps parallel to the floor.  
2. Slightly dip down by bending at your waist, then knees, then explosively extend and thrust your hips forward as you push your feet through the ground to stand back up while simultaneously pressing the barbell straight up over your head.
3. Under control, lower the barbell back to starting position and repeat the same movement.

Barbell Push Press

Tempo: 3010
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

Complex Circuit B

Tempo: as fast as possible
1. With a hip width stance, drive one knee up so your thigh is parallel to the ground while pumping the opposite arm and elbow forward, similar to if your were sprinting. 
2. Softly land the foot on the ground while immediately driving the opposite knee up with your opposite arm driving forward. 
3. Repeat as fast as you can for reps.

High Knee Sprints

Tempo: 10X0

1. Stand with your feet hip width apart and raise your arms over your head, then swing them back as you bend forward at your hips, then hop forward as your arms swing forward.
2. Land softly in a quarter squat position, then immediately hop backwards back to the starting position.
3. Continue hoping forwards and backwards for reps.

Front To Back Hop

Jump Squat

Tempo: 10X0
1. Get in an athletic stance with your knees slightly bent and hips pushed back.
2. Explosively push off with one of your legs and hop to your other leg while swinging your arms as if you were a speed skater.
3. Stick the landing, pause, and without touching that foot to the ground, explosively push off with your planted foot to hop back to your other leg.
4. Repeat bounding back and forth for a set time or rep count.

Speed Skater

Tabata Workout Finisher

At the end of the workout, complete each cool down exercise one time.

30 seconds per side
1. Take a large step forward with one leg and lunge forward, keeping your front knee bent at a 90 degree angle, with your back leg straight.
2. Bring both hands to down to the floor on the inside of your front foot. 
3. You should feel a deep stretch in the hip flexor on the front of your back thigh.
4. If you don’t feel it, focus on contracting the glute muscle on the back leg.
5. Hold for the desired time, then switch sides and repeat.

Runner’s Lunge

30 seconds per side
1. Bring one knee forward and place your ankle in front of the opposite hip. The closer your knee is bent at a 90 degree angle, the more intense the stretch. Bring your heel closer towards your body if you’re not as mobile.
2. Extend your opposite extended leg back behind your body with your toes pointed and your heel pointing straight up.
3. Try to pull your legs into each other to keep your hips square and the glute of your bent leg touching the floor.
4. Lower your upper body down to your hands, elbows, or all the way to the floor, depending on your mobility.

Pigeon Pose

30 seconds per side
1. Lie down on your side, support your upper body with your forearm on the ground, and place the outside of your thigh on top of the foam roller.
2. Cross one leg over the knee of your extended leg and place the foot on the ground.
3. Lift the extended leg off the ground, contract your abs and glutes, and slowly roll up and down the foam roller from your knee to your hip.
4. Switch sides and repeat.

Foam Roller IT Band (Outer Thigh) Massage

30 seconds per side
1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your calves while crossing one leg over top of the other.
3. Use your arms to slowly move your calves forward and backward over the foam roller.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Switch legs and repeat.

Foam Roller Calf Massage

30 seconds per side
1. Lie face down on the ground, with your quadriceps on top of the foam roller.
2. Cross one ankle over the other to provide more pressure on the quadricep.
3. Use your arms to slowly move your body forward and backward over the foam roller from your hip to your knee to hit all areas of the quadriceps.
4. If you roll over a particular spot that feels extra tight and tender, hold it on that spot for 5-10 seconds to try and work it out.
5. Cross the opposite ankle over the other ankle and repeat on the other quadricep.

Foam Roller Quadriceps Massage

1. Sit down on the floor with a foam roller behind you.
2. Place your hands interlocked behind your head, knees bent, feet planted into the floor, with your upper back back on top of the foam roller.
3. Press your feet through the floor and contract your glutes and abs to raise your butt so your upper torso is parallel to the floor.
4. Use your feet to slowly roll forward and backward on top of the foam roller over your upper back then stop rolling once you reach your middle back as you want to be careful rolling over your lower back to prevent injury.
5. Once you find a tight spot, hold the pressure on the trigger point, then release.

Day 11: Complex Training Circuit Workout #2

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