Name: Playbook - Brad and Jess Gouthro - Day 23: Ripped Compound Circuits #4
Uploaded: 2023-03-01T00:04:11.879Z
Duration: 45 min
Description: Day 23: Ripped Compound Circuits #4

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.

Tempo: 3010
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: 2011
1. Grip the handles of pull up bar with a palms facing in grip and hang at arm’s length.
2. Contract your lats and think about pulling your elbows down to pull your chest to the bar. 
3. Pause, then under control, lower your body and fully extend your arms back to the starting position. 
4. Repeat.

Neutral Grip Pull Up

6 reps/side
Tempo: 2010
1. Elevate the back foot about 6 inches high to increase the range of motion while placing the front foot 2-3 feet in front.
2. Keep your chest up so your upper body remains perpendicular to the ground throughout the movement.
3. Lower your front knee until it’s 1-2 inches above the ground or until your front thigh comes close to parallel to the ground.
4. Then press your feet through the ground to go back to the starting position.
5. Repeat.

Dumbbell Bulgarian Split Squat

Tempo: 2010
1. Set up your incline bench to a low incline, approximately 15-30 degrees.
2. Grab a set of dumbbells, sit with your back on the bench.
3. With an outward facing grip, thumbs pointing towards each other, contract your chest and press the dumbbells up so your arms are straight with the dumbbells over your shoulders.
4. Under control, lower the weights to your upper chest, then press them back up.
5. Repeat.

Dumbbell Incline Bench Press

Ripped Compound Circuit 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 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: 10X0

1. Get into a forward lunge position by placing one leg in front of the other and bending both knees to create a 90 degree angle at the knee joint.
2. Bend forward at the waist to tap the ground with both of your hands, then press your feet through the ground to explosively jump up while switching the position of your legs in the air.
3. Land in the lunge position but this time with the opposite foot in the front position and the other leg in the back position.
4. Tap the ground in front of you and repeat for reps.

Jump Lunge Forward Tap

1. Get into a forward lunge position by placing one leg in front of the other and bending both knees to create a 90 degree angle at the knee joint.
2. Bend forward at the waist to tap the ground with both of your hands, then press your feet through the ground to explosively jump up while switching the position of your legs in the air.
3. Land in the lunge position but this time with the opposite foot in the front position and the other leg in the back position.
4. Tap the ground in front of you and repeat for reps.

Jump Squat Forward Bear Crawl

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. Stand with a lunge stance with one leg in front of the other, with your knees slightly bent, and your arms extended in front of you. 
In one explosive motion, rotate your arms to swing to the other side while you perform a jump lunge.
2. Cushion the landing as your back leg, now becomes your front leg.
3. Swing your arms back to the other side and complete another jump lunge to get back to the starting position.
4. Repeat for reps.

Rotating Jump Lunge

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 23: Ripped Compound Circuits #4

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