Name: Playbook - Brad and Jess Gouthro - Day 15: Ripped Compound Circuits #3
Uploaded: 2023-03-01T00:04:11.731Z
Duration: 45 min
Description: Day 15: Ripped Compound Circuits #3

David

1. Complete 1 set of the first exercise in the circuit, rest 60 seconds, then move on to the next exercise in the circuit. Repeat for all 4 exercises in the circuit. That’s one round. Repeat for a total of 3 circuits. 
2. Once you finish the 3rd circuit, immediately complete the Ingnite It Up exercise, rest 60 seconds, then move on to circuit B.
3. Complete circuit B the same way as circuit A. Once you finish the 3 circuits of B, finish the workout with the Afterburner Finisher.
4. For the Afterburner Finisher, complete all 4 exercises in circuit format for 20 seconds, followed by a 10 second rest. Repeat 1 time for a total of 2 rounds.

Complete in circuit format with no rest between exercises. Repeat 1 time for a total of 2 circuits.

1. Stand with your feet together and arms down by your sides.
2. In one motion, jump up and out landing your feet just outside hip width, while simultaneously raising your arms out to the side and over your head.
3. Try to touch your hands above your head. 
4. Then immediately return back to the starting position and continue for reps.

Jumping Jacks

20 reps/leg
1. Get in push up position with your hands directly below your shoulders, core tight, and your legs straight behind you.
2. Drive one knee towards your chest, while maintaining a flat back, then reverse it back to the starting position.
3. Repeat with your other leg.
4. Alternate back and forth as fast as you can maintaining good form.

Mountain Climbers

Dynamic Warm Up Flow

Afterburn 2.0 Warm Up

Complete 1 set of the first exercise in the circuit, rest 60 seconds, then move on to the next exercise in the circuit. Repeat for all 4 exercises in the circuit. That’s one round. Repeat for a total of 3 circuits. Once you finish the final round, immediately complete the Ignite It Up exercise, rest 60 seconds, then move on to the next circuit.

* 6 reps/leg
1. Stand with your feet shoulder width holding a dumbbell in each hand by your sides, palms facing in.
2. Keeping your chest up, step forward with one leg until your thigh is close to parallel to the ground.
3. Press through the ground with your feet, then lift yourself back up to starting position.
4. Take a step forward with your other leg and alternate while walking forward.

Dumbbell Walking Lunge

Tempo: 2010
1. With a shoulder width, overhand grip, grab a pull up bar with both of your hands and hang with your arms fully extended and your legs straight. If the bar is not high enough to hang with straight legs, interlock your feet and bend your knees behind you.
2. Initiate the move by contracting your back muscles to pull your chest up to the bar.
3. Keep your core tight, your glutes contracted, and your body in a straight line when pulling.
4. Then under control, slowly lower your body back to the starting position with your arms fully extended.
5. Repeat.

Pull Up

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: 10X0

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

Ripped Compound Circuit A

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.

Ignite It Up: Push Up

Complete circuit B the same way as circuit A. Once you finish the 3 circuits of B, complete the Ignite It Up, then finish the workout with the Afterburner Finisher.

6 reps/leg
Tempo: 2010

1. Place a bench or stable step 2-3 feet behind you.
2. Then position a barbell across your upper back, with your shoulder blades back, and grip it with an overhand grip.
3. With your core contracted, focus on pressing one of your feet through the floor as you raise and place the opposite foot behind you, resting it on top of the bench. Your front knee should be slightly bent.
4. Keeping your core contracted, slowly lower your body towards the floor by bending your front knee to about 90 degrees or until your front thigh is parallel to the floor.
5. Pause for a slight moment at the bottom, then ensuring you maintain an upright torso with the natural arch in your lower back, press your front foot through the floor to push your body back to the starting position.
6. Finish all the reps with one leg, then switch legs and repeat.

Barbell Bulgarian Split Squat

Tempo: 10X0
1. With a hip width stance, hold a barbell with a shoulder width grip in front of your thighs with your knees slightly bent.
2. With a slight hinge forward at the waist, chest up, and your back straight, explosively extend your hips, knees, and ankles to drive the barbell up while you shrug your shoulders to your ears. 
3. Bend your knees to drop down to receive the bar on your shoulders in a front squat rack position with your elbows up and pointing straight ahead.
4. Press your feet through the floor to extend your knee and stand up straight.
5. Repeat for reps.

Barbell Hang Clean

Tempo: 10X0
1. With the barbell on the floor, take a hip width stance and place your shins against the bar. 
2. Bend at the waist, then knees to lower your body and grip the barbell with an outside your hips grip, palms facing your body. 
3. With your back flat and chest up, drive your feet through the floor to raise the barbell, then thrust your hips forward once the barbell reaches knee level, rise up onto your toes, and bend your elbows to continue raising the barbell up your body into a barbell upright row.
4. Ensure you keep the barbell close to the body and your elbows higher than your wrists.
5. Under control, reverse the movement by slowly lowering the barbell back to the floor, and repeat.

Barbell High Pull

Tempo: 3010
1. Lie down with your back flat on a bench.
2. Hold a pair of dumbbells and extend your arms over your chest with your palms facing forward.
3. Firmly plant your feet into the floor to maximize your pressing strength.
4. Lower the dumbbells under control by bending your elbows, squeezing your shoulder blades together, and bring the dumbbells to the outside of your chest.
5. Initiate the pressing movement by contracting your chest, pushing your back into the bench, and feet through the floor.
6. Once your arms are fully extended, lower and repeat.

Dumbbell Flat Bench Press

Ripped Compound Circuit B

For the Afterburner Finisher, complete all 4 exercises in circuit format for 20 seconds, followed by a 10 second rest. Repeat 1 time for a total of 2 rounds.

Tempo: 1010
1. While standing, take a shoulder width stance with your arms down by your sides.
2. Bend at your hips, then your knees, as you lower your body towards the floor in a squatting motion, while placing your hands on the floor, then walking them forward to a push up plank position. 
3. Ensure your keep you keep your core contracted, and once your hands are just below your shoulders, then immediately complete the push up by bending your elbows and lowering your body until it’s a few inches off the floor, then explosively press your hands through the floor and rise up and land a few inches closer to your feet. 
4. Complete another push up, then walk your hands back towards your feet, then rise back up to standing and immediately jump up straight in the air to finish the burpee.
5. Repeat for reps.

Double Push Up Burpee

Tempo: as fast as you can with good form

1. Get into a push up position with your hands directly below your shoulders and your legs straight behind you.
2. Keep your abs contracted and back flat while quickly driving one knee toward your opposite elbow, then reverse it back to the starting position. 
3. Repeat but this time drive your other knee to your opposite elbow.  
4. Alternate back and forth as fast as you can maintaining good form.
5. Repeat for reps.

Cross Knee Mountain Climber

Tempo: 10X0

1. While standing with your feet shoulder width apart, bend your hips and knees as you lower into a ¼ squat in preparation for the jump.
2. Extend your hips forward and press your feet through the ground as you jump in the air and initiate the 180 degree turn with your lower body.
3. Keep your knees soft as your cushion the landing, then immediately jump and turn again in the opposite direction.
4. Repeat for reps.

180 Squat Jump And Turn

Tempo: as fast as you can with good form.

1. With a hip width stance, complete a jump squat by bending at the waist, followed by the knees, and explosively press your feet through the ground to jump straight up with your hands in the air.
2. Land softly by bending your knees and immediately placing your hands on the ground to the side with your legs extended.
3. Raise the top leg straight out to the side and complete a push up.
4. Get back to your feet and immediately complete another jump squat.
5. Repeat for reps.

Jump Squat To Side Spider Leg

Afterburner Finisher

Do this cool down after every workout. Complete one set of each cool down exercise, then grab your protein shake to begin the recovery process.

30 seconds/leg
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/leg
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/side
1. Sit your butt down on the form roller and place your hand behind you to hold your body up.
2. Cross your leg over your knee and lean your body towards your hip to put pressure on that glute.
3. Use your arm to slowly move your body forward and backward over the foam roller to release the knots in your piriformis.
4. Switch sides and repeat.

Foam Roller Piriformis (Glutes) Massage

30 seconds/leg
1. Sit on the ground with your legs extended and hands behind you to support your body.
2. Place the foam roller underneath your hamstrings while crossing one leg over top of the other.
3. Use your arms to slowly move your hamstrings forward and backward over the foam roller from the bottom of your glutes to the top of the back of the knee.
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 Hamstring Massage

30 seconds/leg
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 15: Ripped Compound Circuits #3

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