Name: Playbook - Brad and Jess Gouthro - Day 27: Metabolic Burn Complexes #4
Uploaded: 2023-03-01T00:04:11.960Z
Duration: 30 min
Description: Day 27: Metabolic Burn Complexes #4

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: 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: 1010
1. With the a hip width stance, walk up to the bar so it touches your shins.
2. Push your hips back, bend your knees, and grab the bar with an overhand grip just outside your legs.
3. While maintaining a flat back with your chest up, push your feet through the ground, lift the bar, and keep it close to your body throughout the movement.
4. Straighten your legs and move your hips forward at the top of the lift to fully contract your glutes and hamstrings.
5. Reverse the movement to lower the bar back to the floor and repeat.

Barbell Deadlift

Tempo: 2010
1. Grab the barbell with a slightly wider than shoulder width grip.
2. Contract your core, squeeze your glutes, and press the weight over your head. By keeping your abs and glutes firing, you’ll protect your lower back.
3. Slowly lower the weight back to the front of your chest.
4. Repeat.

Standing Barbell Shoulder Press

Tempo: 2010

1. With your feet hip width apart, torso upright, and knees slightly bent, place a barbell across your upper back and grasp the barbell with a palms facing forward grip.
2. Under control, slowly push your hips back and maintain a straight back, until your body is parallel to the floor.
3. Hold this position for up to 5 seconds then push your hips forward and squeeze your glutes as you rise back to standing.
4. Repeat.

Barbell Good Morning

Barbell Complex 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 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.

4 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. 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: 20X0

1. With a hip width stance, hold a pair of dumbbells in front of your thighs, then perform a movement similar to a deadlift by bending at the waist, followed by the knees, while lowering the dumbbells towards the floor, keeping them close to your legs.
2. Next, drive your feet through the floor to raise the dumbbells, keeping them close to the body, then thrust your hips forward once the dumbbells reach knee level, rise up onto your toes, and bend your elbows to catch the dumbbells in a quarter squat position. 
3. Extend your legs and press the dumbbells over your head. 
4. Reverse the movement and repeat for reps.

Dumbbell Clean And Press

Tempo: 1010
4 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

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: 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 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.

Cross Knee Mountain Climber

Tempo: 10X0

1. While standing with your feet shoulder width apart, bend your hips and knees as you lower into a ¼ squat in preparation for the jump.
2. Extend your hips forward and press your feet through the ground as you jump in the air and initiate the 180 degree turn with your lower body.
3. Keep your knees soft as your cushion the landing, then immediately jump and turn again in the opposite direction.
4. Repeat for reps.

180 Squat Jump And Turn

Tempo: as fast as you can with good form.

1. With a hip width stance, complete a jump squat by bending at the waist, followed by the knees, and explosively press your feet through the ground to jump straight up with your hands in the air.
2. Land softly by bending your knees and immediately placing your hands on the ground to the side with your legs extended.
3. Raise the top leg straight out to the side and complete a push up.
4. Get back to your feet and immediately complete another jump squat.
5. Repeat for reps.

Jump Squat To Side Spider Leg

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 27: Metabolic Burn Complexes #4

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