Name: Playbook - Brad and Jess Gouthro - Day 4: Burnset Shred Workout #1
Uploaded: 2023-03-01T00:04:11.412Z
Duration: 45 min
Description: Day 4: Burnset Shred Workout #1

Kicked my butt…in a good way!!!! Making gainnzzzz

Ginna

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.

6 reps/leg
Tempo: 2010
1. Place the barbell on the back of your shoulders and grip it with an overhand grip, keeping your wrists in alignment with your elbows. 
2. Take one step forward with one leg and descent into the lunge until your front thigh is parallel to the ground and your back knee is bent at a 90 degree angle, hovering just above the floor.
3. Ensure your upper body is upright and perpendicular to the ground.  
4. Press your feet through the floor to step back to the original standing position. 
5. Repeat all the reps on one leg, then switch legs and repeat.

Barbell Forward Lunge

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

1. While standing, take one step forward with one leg.
2. As you make the descent into the lunge, your front thigh should be parallel to the ground with your back knee at a 90 degree angle hovering just above the floor.
3. Ensure your upper body is upright and perpendicular to the ground throughout the movement without allowing your front knee to go past your toes in the lunge position.
4. Now explode up into a jump by pressing both of your feet through the ground, bringing your back foot forward and your forward foot back, and driving your arms as if you’re sprinting.
5. Cushion your joints by landing softly back into the lunge position and repeat.

Ignite It Up: Jump Lunges

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.

10 reps/arm
Tempo: 2011

1. Place one knee and hand from the same side on a flat bench, with the opposite leg firmly planted into the floor.
2. Grip the dumbbell with your other hand, palms facing in, and ensure you have the form locked down with a flat back and neutral neck.
3. Contract your abs and muscles in your back, and bend your elbows to pull the dumbbell to the outside of your chest.
4. Under control, lower the dumbbell until your arm is fully extended, then repeat.
5. Switch arms after your complete all your reps.

Dumbbell One Arm Row

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

Burnset Shred Superset B

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

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: 2010
1. With a hip width stance, hold a pair of dumbbells in front of your thighs with your palms facing your body.
2. Start the movement by bending at the hips, then bending your knees as you lower the dumbbells towards the floor, keeping them close to the body, similar to a deadlift movement.
3. Drive your feet through the floor to raise the dumbbells, then thrust your hips forward once the dumbbells reach knee level, rise up onto your toes, and bend your elbows to continue raising the dumbbells up your body into a dumbbell upright row.
4. Ensure you keep the dumbbells close to the body and your elbows higher than your wrists.
5. Under control, slowly lower the dumbbells to reverse the movement, and repeat.

Dumbbell High Pull

10 reps/leg
Tempo: 1010
1. Lie down on the floor on your back with one leg straight and the other leg bent with your foot planted into the ground. Your arms should be extended over your head to create a straight line with your body.
2. Contract your abs and curl your upper torso up, keeping your arms extended over your head as you bring the opposite extended leg up to touch your hands to your feet.
3. Slowly reverse the movement by bringing your leg and arms back towards the ground without letting them rest. 
4. Immediately repeat reps with the same leg.
5. After you finish the reps with one leg, switch legs and repeat.

Single Leg Jackknife

Burnset Shred Superset C

Tempo: 1010

1. Put both your feet on a bench, place your hands just outside of shoulder width on the ground, and walk your hands 2 feet away from the bench.
2. Straighten your arms and legs, and raise your hips up into the air so your body forms an upside down “L”.
3. Slowly lower head to the ground by bending your elbows.
4. Pause, then push your hands through the ground to move back to the starting position.

Ignite It Up: Shoulder Press Push Up

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: 10X0

1. Get into a forward lunge position by placing one leg in front of the other and bending both knees to create a 90 degree angle at the knee joint.
2. Bend forward at the waist to tap the ground with both of your hands, then press your feet through the ground to explosively jump up while switching the position of your legs in the air.
3. Land in the lunge position but this time with the opposite foot in the front position and the other leg in the back position.
4. Tap the ground in front of you and repeat for reps.

Jump Lunge Forward Tap

1. Get into a forward lunge position by placing one leg in front of the other and bending both knees to create a 90 degree angle at the knee joint.
2. Bend forward at the waist to tap the ground with both of your hands, then press your feet through the ground to explosively jump up while switching the position of your legs in the air.
3. Land in the lunge position but this time with the opposite foot in the front position and the other leg in the back position.
4. Tap the ground in front of you and repeat for reps.

Jump Squat Forward Bear Crawl

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

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

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 4: Burnset Shred Workout #1

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