Name: Playbook - Brad and Jess Gouthro - Day 2: Metabolic Burn Complexes #1
Uploaded: 2023-03-01T00:04:10.544Z
Duration: 30 min
Description: Day 2: Metabolic Burn Complexes #1

Ginna

David

Great training. Only thing is that it is a bit longer than 30 minutes.

Hawa

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 3 more times. After the final circuit, complete the Ignite It Up exercise. Then complete circuit B the same way as indicated. Finish with the Afterburner Finisher.

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 the 4 exercises in Complex A in circuit format, with no rest between the exercises. It also important to keep the weight in your hands as you transition into each exercise within the complex circuit. Rest for 2 minutes after completing the complex circuit. Repeat for a total of 4 complex circuits.

Tempo: 2010
1. Step up to the squat rack with the barbell racked at chest level.
2. Grip the barbell in front of you with a shoulder width grip, palms up, with the barbell resting on the front of your shoulders, elbows up, straight ahead, and parallel to the ground.
3. Contract your core and maintain a natural arch in your back.
4. To lower into the squat, drive your hips back and bend your knees until your thighs are at or past parallel to the ground.
5. To keep an upright posture and keep the bar from rolling forward, ensure you keep your chest up with elbows parallel to the ground throughout the movement.
6. To get back to standing, push your feet through the ground to rise back to the starting position.
7. Repeat.

Barbell Front Squat

Tempo: 2010
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

Tempo: 2010

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: 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

Barbell Complex A

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.

Ignite It Up: Air Squats

Complete the 4 exercises in Complex B in circuit format, with no rest between the exercises. It also important to KEEP THE WEIGHT IN YOUR HANDS as you transition into each exercise within the complex circuit. Rest for 2 minutes after completing the complex circuit. Repeat for a total of 4 complex circuits.

3 reps/leg
Tempo: 1010
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 almost touches 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. Repeat all the reps with one leg, then switch sides and repeat.

Dumbbell Reverse Lunge

Tempo: 2010
1. Stand with a shoulder width stance with a pair of dumbbells on the floor.
2. To pick up the dumbbells, start by bending at your hips, followed by bending your knees. Grab the dumbbells with an overhand grip, arms straight, and focus on keeping the natural arch in your lower back throughout the movement.
3. Press your feet through the ground to stand up, pull your torso back, and thrust your hips forward to really contract your glutes.
4. Lower the dumbbells to the ground and repeat.

Dumbbell Deadlift

Tempo: 2011
1. With a hip width stance, grip a pair of dumbbells with a palms facing in grip, then curl the dumbbells up to rest on the tops of your shoulders with your elbows pointing straight ahead and your palms still facing in. This is the starting position.
2. Begin the squat by bending at the hips, then the knees with your chest up, until your thighs are parallel to the floor.
3. Press your feet through the floor to rise back to standing while continuing directly into a calf raise. 
4. Pause for a brief moment on your toes and really contract your calf muscles.
5. Then reverse the movement and lower back into the squat. 
6. Repeat for reps.

Dumbbell Top Squat To Calf Raise

Tempo: 2010
1. With a shoulder width stance, hold a pair of dumbbells in front of your upper chest, with bent elbows and palms facing your body.
2. To lift the dumbbells over your head, simultaneously rotate your wrists so they now face away from you while drawing the elbows out to the sides so you upper arms are parallel to the ground, then extend your arms to press the dumbbells over your head.
3. Under control, slowly reverse the movement back to the starting position and repeat.

Standing Dumbbell Arnold Press

Dumbbell Complex 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: as fast as you can with good form

1. Perform a squat by bending at the hips then the knees and explosively jump up and forward while rotating your body 180 degrees so you land facing the opposite direction.
2. Immediately drop into a push up plank position with your hands planted into the floor directly below your shoulders and your feet planted into the floor.
3. With your core contracted, tap one hand to the opposite shoulder while you press the planted hand into the floor to balance your body and keeping your hips square to the floor.
4. Repeat with the other arm then complete one more tap per arm for a total of 2 taps per shoulder. 
5. Then quickly get back to your feet and perform another explosive jump squat and rotation to the other side.
6. Repeat for reps.

Rotating Jump Squat With Plank Shoulder Taps

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

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: 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

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 2: Metabolic Burn Complexes #1

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