Name: Playbook - Brad and Jess Gouthro - Day 29: Strength Drop Sets Workout #5
Uploaded: 2023-03-01T00:04:12.013Z
Duration: 45 min
Description: Day 29: Strength Drop Sets Workout #5

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. With a very wide stance, keeping your chest up, push your hips back, bend your knees, and lower your body to grab the barbell with a grip inside the legs.
2. While maintaining a flat back, drive your feet through the floor and lift the bar by extending your hips and knees.
3. Reverse the movement to lower the bar back to the floor and repeat.

Barbell Sumo Deadlift

Tempo: as fast as you can with good form

1. Stand in front of a bench or box that is just under knee level. 
2. Softly tap one foot on top of the bench then quickly lower it to the floor and tap the opposite foot on top of the bench. 
3. Keep pumping your arms as if you were sprinting and quickly alternate legs, ensuring your tapping the bench softly to keep the pace up.
4. Repeat for reps.

Ignite It Up: Bench Sprint

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 down on the floor with your arms straight, hands just outside shoulder width and directly below your shoulders.
2. Ensure your body maintains a straight line from your feet all the way up to your head. To keep your body rigid in a straight line, and reduce any sagging, keep your abs, your glutes, your quads, and hamstrings tight throughout the movement.
3. To lower your body to the ground, bend your elbows until your chest hovers just above the ground.
4. Contract your chest and triceps to push yourself back up to the beginning position.
5. Repeat.

Ignite It Up: 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: 10X0
1. With the barbell placed in a squat rack, grip the barbell with a just outside shoulder width grip and place it on the front of your shoulders, in the front rack position, with your fingers keeping the bar in place, and your elbows up and pointing forward. 
2. Back away from the squat rack, and set your feet hip width apart.
3. Start the movement by pushing the hips and butt back, followed by bending your knees, and descend into a front squat with your back flat and chest up.
4. As your thighs reach or go just below parallel, press your feet through the floor, and grip the barbell with a firm grip as you simultaneously press the barbell over your head with extended arms and a tight core.
5. Slowly reverse the movement by lowering the barbell back into the front rack position as you lower back into another squat.  
6. Repeat for reps.

Barbell Thrusters

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 29: Strength Drop Sets Workout #5

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