Name: Playbook - Brad and Jess Gouthro - Day 33: Burnset Shred Workout #5
Uploaded: 2023-03-01T00:04:12.132Z
Duration: 45 min
Description: Day 33: Burnset Shred Workout #5

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
1. With a hip width stance, place the barbell across the back of your shoulders and grasp it with an overhand grip.
2. While maintaining a natural arch in your back and keeping your 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.
3. Rise back up to standing by pressing the entire platform of your feet through the ground.
4. Repeat.

Barbell Back Squat

Tempo: 10X0
1. With a wider than hip width stance, hold a dumbbell in front of your waist with both hands.
2. To initiate the movement, hinge by bending forward at the hips, with a slight bend in your knees until your torso reaches a 45 degree angle to the floor.
3. The dumbbell should swing between between your legs, then thrust your hips forward and squeeze your glutes as you swing the dumbbell with your arms extended up to chest level. 
4. Your arms just act as a guide to move the dumbbell, all the power is initiated by the thrusting of your hips. 
5. Reverse the movement and repeat for reps.

Dumbbell Swing

Burnset Shred Superset A

Tempo: X0X0
1. With a shoulder width stance begin the squat by first bending at the hips by descending back and down until your hips drop below your knees while keeping the natural arch in your back.
2. The entire bottom of your foot, especially your heels, should remain in contact with the floor at all times with your knees in line with your toes.
3. Now press your feet through the ground to rise back up, fully extending your knees and hips and contracting your glutes at the top of the air squat.
4. Repeat.

Ignite It Up: Air Squats

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: 2010
1. Grip the handles of pull up bar with a wide grip and hang at arm’s length.
2. Contract your lats and think about pulling your elbows down to pull your chest to the bar. 
3. Pause, then under control, lower your body and fully extend your arms back to the starting position. 
4. Repeat for reps.

Wide Grip Pull Up

Tempo: 3010
1. Lie down with your back on top of a flat bench, feet planted firmly into the floor.
2. With a just outside shoulder width grip on the bar, lift the bar off the rack, and hold it with straight arms and wrists over your chest.
3. To ensure the tension is placed on your chest and not primarily on your shoulders, squeeze your shoulder blades back and down before lowering the weight.
4. Next, slowly lower the bar to just above your sternum by bending your elbows and pulling them down to your sides.
5. Contract your chest, push your head and back into the bench, and push the bar back up to the top of the lift, always ensuring the bar is in alignment and directly above your elbows.
6. Repeat.

Barbell Flat Bench Press

Burnset Shred Superset B

Tempo: 1010
1. Get down on the floor on your hands and knees with a step or bench behind you.
2. Place both feet up on the step while positioning your hands on the floor, slightly wider than shoulder width.
3. Keep your core contracted to ensure your body stays in a straight line from your heels to your head. If your hips sag during the move, stop immediately to prevent injury to your lower back.
4. Under control, lower your body by bending your elbows until your chest comes close to touching the floor.
5. Press your hands through the floor to push your body back to the starting position and repeat.

Ignite It Up: Decline 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

Tempo: 1011
1. Lie down on your back on the floor with your knees bent at 90 degrees and your feet planted into the floor. 
2. Place your hands behind your ears and simultaneously bring your knees and elbows towards each other as you contract your abs to complete the crunch. Do not pull on the back of your head.
3. Pause for a moment to get a good contraction, breathe out all the air in your lungs, then lower your knees and upper torso back to the starting position without taking the tension off your abs.
4. Repeat for reps.

Double Crunch

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 good form
1. Stand with your feet hip width apart then hop and rotate 90 degrees then continue to immediately hop another 90 degrees and lower into the squat by bending at your hips then knees to squat down and tap the floor. 
2. Immediately jump up while rotating back another 90 degrees, tap the ground with your feet, then hop another 90 degrees and lower into a squat and tap the floor.
3. Reverse the movement and keep rotating back and forth for reps.

Rotating Jump Squat Floor Tap

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

1. Stand with a lunge stance with one leg in front of the other, with your knees slightly bent, and your arms extended in front of you. 
In one explosive motion, rotate your arms to swing to the other side while you perform a jump lunge.
2. Cushion the landing as your back leg, now becomes your front leg.
3. Swing your arms back to the other side and complete another jump lunge to get back to the starting position.
4. Repeat for reps.

Rotating Jump Lunge

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 33: Burnset Shred Workout #5

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