Name: Playbook - Brad and Jess Gouthro - Day 24: Burnset Shred Workout #4
Uploaded: 2023-03-01T00:04:11.914Z
Duration: 45 min
Description: Day 24: Burnset Shred Workout #4

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: 3010
The Barbell Back Squat with heels elevated is an excellent way to place more emphasis on the quadriceps during the squat.
To get started:
1. Place a wedge board or plates (ideally 25 lbs plates) on the floor so you can stand on them with a hip width stance.
2. Position the barbell across the back of your shoulders holding it with an overhand grip.
3. Place your heels on the plates, maintain the hip width stance, then while maintaining a natural arch in your back and 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.   
4. Press your feet through the floor to create as much tension in the legs as possible, then rise back up to standing.
5. Repeat for reps.

Barbell Back Squat With Heels Elevated

Tempo: 3010
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

Burnset Shred Superset A

Tempo: as fast as you can with good form
1. While standing, take one step forward with one leg.
2. As you make the descent into the lunge, your front thigh should be parallel to the ground with your back knee at a 90 degree angle hovering just above the floor.
3. Ensure your upper body is upright and perpendicular to the ground throughout the movement without allowing your front knee to go past your toes in the lunge position.
4. Now explode up into a jump by pressing both of your feet through the ground, bringing your back foot forward and your forward foot back, and driving your arms as if you’re sprinting.
5. Cushion your joints by landing softly back into the lunge position and repeat.

Ignite It Up: Jump Lunges

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: 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

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 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

Reps: 6 per arm
Tempo: 2010
1. Place a pair of dumbbells on the floor and get into a push up plank position while gripping the dumbbells with a neutral, palms facing in grip. 
2. The wider you place your feet, the easier it will be to maintain your balance during the renegade row.
3. Just like you would do with a plank, contract every muscle in your body, including your chest, glutes, hamstrings, quads, and especially your core.
4. Bend your elbows and keep them tucked to your sides as you take 2 seconds to lower yourself into a push up until your chest 2 inches off the ground.
5. Push up with power by extending your arms, then lift one dumbbell by bending your elbow and rowing it towards your armpit and squeezing your blade back. 
6. Focus on keeping your hips square to the ground by contracting your core and pressing the other dumbbell with your hand, through the floor. 
7. Under control, slowly lower the dumbbell back to the floor, taking twice as long to lower the dumbbell as it took you to raise it. 
8. Repeat the same movement with the opposite arm.

Dumbbell Push Up Renegade Row

Burnset Shred Superset C

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.

Ignite It Up: Cross Knee Mountain Climber

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 proper form

1. Stand with your feet hip width apart with your knees slightly bent and arms ready to pump.
2. Hop with both feet 90 degrees tap your feet, then quickly hop another 90 degrees. 
3. Immediately hop back another 90 degrees as you continuing pivoting within the half circle.
4. Repeat for reps.

Rotating 2 Feet Pivots

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.

Burpee Push Up Tuck Jump

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. 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 both knees to one elbow, then hopping back with both feet to get back to the starting position. 
3. Repeat but this time drive both knees to the opposite elbow.  
4. Alternate back and forth as fast as you can maintaining good form.
5. Repeat for reps.

Side To Side Double Knee Ins

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 24: Burnset Shred Workout #4

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