Name: Playbook - Brad and Jess Gouthro - Day 20: Burnset Shred Workout #3
Uploaded: 2023-03-01T00:04:11.829Z
Duration: 45 min
Description: Day 20: Burnset Shred Workout #3

David

1. Complete the warm up.
2. Complete 1 set of the first exercise, rest 30 seconds, then complete 1 set of the second exercise and rest 30 seconds.
3. Repeat this for a total of 3 supersets.
4. Once you finish the 3rd superset, immediately complete the Ignite It Up exercise, then rest for 60 seconds and move on to Superset B.
5. Complete Superset B and C the same way.
6. After you finish Superset C, complete the 4 minute Afterburner Finisher. 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.
7. Finish with the cool down.

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, rest 30 seconds, then complete 1 set of the second exercise and rest 30 seconds. Repeat this for a total of 3 supersets. Once you finish the 3rd superset, immediately complete the Ignite It Up exercise, then rest for 60 seconds and move on to Superset B.

Tempo: 1010
6 reps/leg

1. With a shoulder width stance, hold two dumbbells at your sides with a palms in grip.
2. Ensure your shoulders are pulled back, chest up, and core is engaged throughout the entire movement.
3. Take one step forward with one leg, then bend your knees to lower your body towards the ground until your front thigh is parallel to the ground and your back knee is just 1 inch above the ground.
4. Ensure your front shin is also perpendicular to the ground. Do not allow your front knee to lean past your toes.
5. Press your feet through the ground to push back to standing, then repeat with the other leg. Repeat.

Alternating Dumbbell Forward Lunge

Tempo: 2011
1. Sit down on the ground with your upper mid back and shoulders against a bench.
2. Carefully roll the loaded barbell over your legs and across your hips.
3. With your knees bent at a 90 degree angle and feet firmly planted into the floor, grip the barbell with an overhand grip for balance, then raise and extend your hips to create a straight line from your knees to your shoulders by pressing your feet into the floor while keeping your core contracted.
4. Pause and squeeze your glutes hard.
5. Under control, slowly lower your glutes back towards the ground and repeat without touching the floor.

Shoulders Elevated Barbell Hip Thrust

Burnset Shred Superset A

Tempo: 10X0

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, directly under your shoulders, and outside of your knees.
3. Jump back with both feet to get into a standard push up position with your arms extended then immediately complete the push up by bending your elbows and lowering your body until it’s a few inches off the floor, then press your hands through the floor to raise back to the top of the push up.
4. Jump both feet back in and immediately jump straight into the air and bring your knees up and tap them with your hands, then land softly with slightly bent knees.
Immediately complete another burpee into a tuck jump.
5. Repeat for reps.

Ignite It Up: Burpee Push Up Tuck Jump

Complete 1 set of the first exercise, rest 30 seconds, then complete 1 set of the second exercise and rest 30 seconds. Repeat this for a total of 3 supersets. Once you finish the 3rd superset, immediately complete the Ignite It Up exercise, then rest for 60 seconds and move on to Superset C.

Tempo: 3010
1. Grip a chinup bar shoulder width, with an underhand grip.
2. Hang, with arms fully extended with your legs straight.
3. Contract your back muscles, brace your core, and pull your elbows down to lift your chin over the bar.
4. Until control, slowly lower your body back to the starting position with arms fully extended.
5. Repeat.

Chin Up

Tempo: 3010

1. Sit down at a decline bench, secure your shins underneath the pad, and slowly lean back to place your back against the bench pad.
2. Grip the barbell with an overhand grip, just outside shoulder width and lift the bar from the rack.
3. With your abs engaged, chest contracted, and arms perpendicular to the floor, slowly bend your elbows to lower the barbell to reach your lower chest.
4. Reverse the movement by pressing the barbell back to the starting position, maintaining a strong core throughout the range to ensure balance and stability.
5. Repeat.

Decline Barbell Bench Press

Burnset Shred Superset B

Tempo: 1011
1. Lie down on the floor on your stomach and extend your arms over your head to form a straight line with your body.
2. Keeping your glutes, hamstrings, and lower back contracted as you raise your chest and legs off the ground to flex your lower back.
3. Your arms should be pointing to 10 and 1 o’clock to form the letter Y with your body.
4. Pause for a moment to feel the contraction in your lower and upper back.
5. Then lower your arms back to the ground, then immediately rise again for 2 more reps. 
6. After the 3rd rep, extend your arms out to the sides, with your thumbs pointing up, to form the letter T with your body. 
7. Complete 3 reps of that, then repeat with the Y. 
8. Repeat for reps.

Ignite It Up: Superman Y & T

Complete 1 set of the first exercise, rest 30 seconds, then complete 1 set of the second exercise and rest 30 seconds. Repeat this for a total of 3 supersets. Once you finish the 3rd superset, immediately complete the Ignite It Up exercise, then rest for 60 seconds and move on to the Afterburner Finisher.

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

20 reps / leg
Tempo: as fast as you can with good form
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.

Burnset Shred Superset C

Tempo: 1010

1. On the floor, get into a traditional push up position, but place your hands so the tips of your index fingers and your thumbs touch each other, and form the shape of a diamond.
2. While maintaining a straight line from your heels to your head, under control, lower your body towards the ground by bending your elbows.
3. Reverse the movement by pressing your hands through the floor to bring your body back to the starting position.
4. Repeat.

Ignite It Up: Diamond Push Up

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. 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: 1011
1. Get into a push up plank position, tighten your abs to stabilize your core and ensure it remains flat, contract your glutes to keep your hips from sagging or rising in the air, and press your toes into the ground.
2. Then kick one leg out to the side and rotate your body as you balance on one arm.
3. Reverse the move back to the push up plank position and quickly repeat the movement to the other side by kicking the opposite leg out to the other side as your balance on the other arm.
4. Repeat for reps.

1 Arm 1 Leg Breakdancer

Tempo: as fast as you can with good form
1. Stand with your feet hip width apart then hop and rotate 90 degrees then continue to immediately hop another 90 degrees and lower into the squat by bending at your hips then knees to squat down and tap the floor. 
2. Immediately jump up while rotating back another 90 degrees, tap the ground with your feet, then hop another 90 degrees and lower into a squat and tap the floor.
3. Reverse the movement and keep rotating back and forth for reps.

Rotating Jump Squat Floor Tap

Tempo: as fast as you can with good form

1. Stand in a running stance with one leg out in front of the other and your arms by your sides.
2. Quickly shift your back foot forward while simultaneously bringing your front foot back. 
3. Make sure your pump your arms as if you were sprinting. 
4. When your left leg goes back your left arm goes forward. The same happens on the other side.
5. Repeat for reps.

Running Sprint Strides

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 20: Burnset Shred Workout #3

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