Name: Playbook - Brad and Jess Gouthro - Day 26: Strength Drop Sets Workout #4
Uploaded: 2023-03-01T00:04:11.945Z
Duration: 45 min
Description: Day 26: Strength Drop Sets Workout #4

David

1. Complete the warm up first.
2. Exercises are to be completed as drop sets. 
3. Complete the first exercise for 6 reps, rest 20 seconds as you lower the weight 15-20%.
4. Complete another 4-6 reps (until failure), rest 20 seconds as you lower the weight another 15-20%.
5. Complete 4-6 more reps (until failure), then rest 150 seconds. 
6. Repeat this drop set for another 3 sets, then immediately complete the Ignite It Up. 
7. Rest 60 seconds, then move on to the second exercise. 
8. Complete the second and third exercise the same way.
9. Once you finish all the drop sets, move on to the Afterburner Finisher. 
10. 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.
11. 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

Each set is performed as a drop set with 20 sec rest between drops:
Set: 6 reps
Drop set 1: lower weight 15-20% for 4-6 reps (until failure)
Drop set 2: lower weight 15-20% for 4-6 reps (until failure)
That’s 1 set. Repeat for 4 sets with 150 second rest between each set.
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 your feet hip width apart and chest up, lower your body into a squat by first bending at the hips, followed by the knees, until your thighs are parallel to the floor. 
2. Then explosively push your feet through the floor to jump as high as you can.
3. Land softly to cushion to your joints and immediately lower your body into another squat. 
4. Repeat for reps.

Ignite It Up: Jump Squat

Each set is performed as a drop set with 20 sec rest between drops:
Set: 6 reps
Drop set 1: lower weight 15-20% for 4-6 reps (until failure)
Drop set 2: lower weight 15-20% for 4-6 reps (until failure)
That’s 1 set. Repeat for 4 sets with 150 second rest between each set.

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

Tempo: 1010
1. Get in a traditional pushup position but rather than having your hands directly below your shoulders, move them outside shoulder width.
2. To lower into the pushup, bend your elbows, and lower your chest toward the ground until your upper arms are parallel to the ground.
3. Press your hands through the ground to rise back to the starting position.
4. Repeat.

Ignite It Up: Wide Grip Push Up

Each set is performed as a drop set with 20 sec rest between drops:
Set: 6 reps
Drop set 1: lower weight 15-20% for 4-6 reps (until failure)
Drop set 2: lower weight 15-20% for 4-6 reps (until failure)
That’s 1 set. Repeat for 4 sets with 150 second rest between each set.

Tempo: 2010
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: 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

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

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 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

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 26: Strength Drop Sets Workout #4

Community

More workouts from Brad and Jess Gouthro