Name: Playbook - Brad and Jess Gouthro - Day 29: Explosion
Uploaded: 2023-03-01T04:35:44.392Z
Duration: 60 min
Description: Day 29: Explosion

This was such a fun workout. Would love to see more twitch sessions - or programs!

Monique

Start with the Warm Up
• This workout will challenge your explosive fast twitch muscle fibers. Can you handle it?
• Complete all the reps and sets of each exercise before moving on to the next.
Finish with the Cool Down

1. While standing, mimic the movements that you would make if you were jogging, but stay in one place.
2. Bend your knees and quickly raise one foot off the ground then land on the opposite foot as your pump your arms.
3. Continue alternating feet for the desired amount of reps or time.

Jog In Place

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.

Wide Grip Push Up

10 reps/leg
Tempo: 2010
1. While standing, take one step forward with one leg.
2. As you make the descent into the lunge, your front thigh should reach parallel to the ground or as close as your mobility allows.
3. Your back knee should be bent at a 90 degree angle hovering just a few inches above the floor.
4. Ensure your upper body is upright and perpendicular to the ground.  
5. Press your feet through the floor to return to the starting position and repeat with your other leg.

Alternating Forward Lunge

Warm Up

Tempo: 10X0
1. Place a barbell across your upper back with a slightly wider than hip width stance. 
2. With your chest up, initiate the squat movement by first sitting back to bend at the hips followed by bending your knees to squat down so your thighs are close to parallel to the floor.  
3. Press your feet through the floor as your extend your hips and explode into a jump straight up into the air. 
4. Ensure you cushion your joints by landing softly as you land on the balls of your feet, then your heels, while immediately lowering yourself back into another squat, then perform another jump.
5. Repeat.

Barbell Jump Squat

12 reps/arm
Tempo: 10X0
1. Get in a shoulder width stance, holding one dumbbell with your palm facing you.
2. Bend your knees and place the dumbbell on the ground.
3. In one explosive movement, press your feet through the ground to extend your hips to generate the power to move the weight.
4. Maintain a tight core while guiding the dumbbell upward by bending your elbow just like you would do while performing an upright row.
5. Once your arm is fully extended with the dumbbell over your shoulder, in a continuous motion, slightly drop your hips to absorb the weight.
6. At the top of the movement your palm is now facing out.
7. Return the weight to the ground and repeat.

Dumbbell One Arm Snatch

Tempo: 10X0
1. Get into a traditional push up position with your hands shoulder width apart and directly underneath your shoulders. Your body should form a straight line from your heels to the top of your head. 
2. Complete the push up by bending your elbows to lower your body to the ground, then keeping your core tight, explosively press your hands through the ground to push your upper body off the ground, then clap your hands together while you’re in the air.
3. Land softly with your hands back on the ground with your elbows cushioned, by immediately lowering into another push up.
4. Repeat for reps.

Clapping Push Up

Tempo: 2010

1. Add a plate to each side of the barbell.
2. Get down on your knees and grip the barbell with a shoulder-width, overhand grip.
3. With your shoulders directly over the bar, it’s essential to protect your lower back by maintaining a natural arch with tight abs. I repeat, keep your core flexed, braced, and turned on throughout the movement.
4. Slowly roll the barbell forward, keeping your core tight, glutes firing, and extend your body as far as your strength will allow, without sagging your hips or allowing your lower back to collapse. Ensure your neck is also in a straight line with your spine.
5. Reverse the movement by contracting your abs and pulling the barbell back to the start.
6. Repeat.

Barbell Rollout

Tempo: as fast as you can with proper form
1. Grab the ends of the rope with both hands and hold them shoulder width apart in front of your hips.
2. With your knees bent in a quarter squat position, keep your core contracted then explosively raise and lower one arm to create a wave with the battle ropes.
3. As the one arm lowers, the other arm raises to create a wave with the other battle rope.
4. Continue alternating arms for time or reps.

Battle Ropes Alternating Single Arm Waves

Tempo: as fast as possible
1. Grab the ends of the rope with both hands and hold them shoulder width apart in front of your hips.
2. With your knees bent in a quarter squat position, keep your core contracted then explosively raise and lower both arms to create waves with the battle ropes.
3. Repeat for time or reps.

Battle Ropes Double Arm Waves

10 reps/leg
Tempo: as fast as you can with proper form

1. Place one foot on a stable step, box, or bench with your other foot on the floor.
2. While keeping your upper body upright, press your foot through the step to explode yourself up in the air.
3. Land softly with the opposite foot on the step and repeat.
4. Continue alternating legs for reps.

Alternating Step Up Hop

Tempo: as fast as possible with good form
1. With the prowler sled in front of you, get into a low position with your feet staggered, while gripping the handles with your arms straight or bent and close to your torso.
2. The goal is to stay low while driving your legs.
3. Be sure to keep your core tight to maintain a neutral spine. 
4. Drive with your front foot while pushing off with your back foot. 
5. Remember to rapidly drive your knees high, similar to a high knee sprint.
6. The first few steps of the sled push will be hardest, but once you get moving, you’ll pick up the speed.
7. If you’re training for speed go with a lighter weight for a longer duration. If you’re training for strength and power, add more weight and lower the duration of the set.

Sled Push

Tempo: as fast as you can with proper form
1. Adjust the seat so you can comfortably place your feet on the lowest pedal while maintaining a slight bend in your knee.
2. Grip the handle bar with your hands and begin pedaling with your feet as you pull one handle towards you while the other pushes away from you.
3. Maintain a strong core to stabilize your body and generate more power. 
4. If you’re using the Assault Air Bike for a HIIT sprint workout, complete a short, high intensity interval by pedaling and rowing as fast as you can.
5. After your high intensity interval is over, slow down the pedalling and rowing to allow your heart to drop back down.
6. Repeat.

Assault Air Bike Sprint

At the end of the workout, complete the cool down in circuit format. Repeat for a total of 2 circuits.

1. Get into a pushup position with your hands directly below your shoulders and your back flat. 
2. Raise your hips towards the ceiling, keeping your legs straight, and lower your head so your back and arms form a straight line.
3. Focus on pushing your hamstrings back and driving your heels down, while keeping your back flat.
4. Hold this position for the indicated time.

Down Dog

1. Take a large step forward with one leg and lunge forward, keeping your front knee bent at a 90 degree angle, with your back leg straight.
2. Bring both hands to down to the floor on the inside of your front foot. 
3. You should feel a deep stretch in the hip flexor on the front of your back thigh.
4. If you don’t feel it, focus on contracting the glute muscle on the back leg.
5. Hold for the desired time, then switch sides and repeat.

Runner’s Lunge

10 seconds/position 
1. Sit down on the floor with your legs spread apart in front of you.
2. Keeping your torso long and straight and your neck in neutral position, bend towards one leg, keeping your legs straight, and depending on your mobility, hold on to your shins or the sides of your feet with both hands.
3. Hold this position for the indicated time. 
4. Next, bend forward and grab one leg with each hand and hold this position for the indicated time.
5. Finally, bend towards the other leg, while once again focusing on keeping your legs straight, then hold on to your shin or feet for the indicated time.

Seated Straddle Stretch

Cool Down

Day 29: Explosion

Amazingly comprehensive and fun workout. Feel so good! And roller perfect finisher.

Thanks Brad it was really a Great work put. I was curiousntonsee see how I would réel with a work out without a coach top show me live the first Time and I give you a ten very clear!

Hawa

Day 1: Can You Do It?

Great!! Fun Cardio, challenging, I loved it!

Day 2: Speed Racer

Day 3: 10,000 Steps (Active Recovery)

Day 4: Abtastic

Day 5: Get High

Day 6: 10,000 Steps (Active Recovery)

Day 7: Get It

Day 8: Keeping Up

Day 9: 10,000 Steps (Active Recovery)

Day 10: Back Attack

Day 11: Cardiooo

Day 12: 10,000 Steps (Active Recovery)

Jessica

Day 13: Squat Challenge

Day 14: Arm-Ageddon

Day 15: 10,000 Steps (Active Recovery)

Day 16: Jump Rope Challenge

Day 17: Bunz-A-Thon

Day 18: 10,000 Steps (Active Recovery)

I was not feeling like working out today, but I knew that if I just got through the warm-up, I would probably feel better and finish the rest of the workout. And it worked! I’m loving the app so far. Thanks Brad and Jess for all you do!

Abby

Day 19: 365 Challenge

I loved this one. Super fun - I adapted for at home using a band for eccentric pull up…not sure it worked exactly.

Great workout! I didn’t have the room to do drills so I did side-to-side skaters. And instead of treadmill sprints, I did sprints on my assault bike. 😁

Day 29: Explosion

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