Name: Playbook - Brad and Jess Gouthro - Day 4: Descending Ladder Training Workout #1
Uploaded: 2023-03-01T04:35:43.207Z
Duration: 40 min
Description: Day 4: Descending Ladder Training Workout #1

1.Start with the DLT warm up, then move into the workout. 
2. Complete the first indicated reps for each exercise within the circuit, then immediately reduce the reps as seen in the ladder rep scheme, and keep going until you reach the bottom of the ladder. That is one set. 
3. There is no rest within the descending ladder. 
4. Once you finish the last rep of the ladder, rest.
5. Finish with the cool down

Do this warm up before every DLT workout. Complete as a circuit, moving from one exercise to the next, resting for only 10 seconds. Repeat 2 circuits, then proceed to the workout.

Dynamic Warm Up Flow

10 reps per side
Tempo: 2010
1. While standing, take a wide stance, approximately double shoulder width apart, with your toes pointing forward. 
2. Hold your hands in front of your chest as you bend and push your hips back to lower your body while shifting your weight to one leg as you bend that knee.
3. Your opposite foot should remain planted into the floor. 
4. Reverse the movement back to the standing position for a brief moment, then repeat with the opposite side, keeping your feet firmly planted into the floor. 
5. Keep alternating side to side.

Alternating Lateral Lunge

Tempo: 1212
1. Get down on the floor with your hands shoulder width apart and your knees hip width.
2. Slowly tilt your head down so it lowers between your arms while rounding your spine by raising your upper back towards the ceiling. That’s the cat position.
3. Now slowly lower your back while extending your neck forward and up by lifting your head and safely arching your lower back. Think about leading your belly button to the ground. That’s the cow position.
4. Repeat by slowly moving back and forth between the cat and cow position.

Cat Cow

DLT Warm Up

Complete each superset using a descending number of reps. For example, complete 5 reps of the first exercise then immediately complete 5 reps of the next exercise. Without stopping, go back and complete 4 reps of the first exercise, then 4 reps of the second exercise, and so on, until you reach 1 rep. After the ladder is complete, rest for the indicated time and repeat two more times for a total of 3 sets.

Tempo: 2011
1. Get into a split stance with one leg in front of the other, while holding a pair of dumbbells down by your sides, with a palms facing in grip.
2. Lower your back knee until it’s just above the floor, with your front knee bent at a 90 degree angle.
3. Then press both your feet through the ground to stand back up.
4. Repeat all the reps on one side, then switch sides and repeat.

Dumbbell Stationary Lunge (Left Leg)

Dumbbell Stationary Lunge (Right Leg)

DLT Superset A

Complete each superset using a descending number of reps. For example, complete 6 reps of the first exercise then immediately complete 6 reps of the next exercise. Without stopping, go back and complete 5 reps of the first exercise, then 5 reps of the second exercise, and so on, until you reach 1 rep. After the ladder is complete, rest for the indicated time and repeat one more time for a total of 2 sets.

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: 10X0
1. Stand with your feet shoulder width apart and your hands behind your head, with your chest up.
2. Lower your body into a squat by first bending at the hips, followed by the knees, until your thighs are close to parallel to the floor.
3. Press your heels into the floor, then explosively push your feet through the floor to straighten your legs and jump as high as you can.
4. Land with soft knees to cushion to your joints and immediately lower your body into another squat.
5. Repeat for reps.

Prisoner Jump Squat

DLT Superset B

Tempo: 10X0
1. With a shoulder width stance, hold a pair of dumbbells with a palms facing grip with elbows bent just outside of the front of your shoulders.
2. Slightly dip down by bending your knees then explosively push your feet through the ground as you stand back up and press the dumbbells straight up over your shoulders.
3. Lower the dumbbells back to starting position and repeat the same movement.

Dumbbell Push Press

5-4-3-2-1 reps per leg
Tempo: as fast as possible with good form
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

Tempo: 2010
1. Stand with a shoulder width stance with a pair of dumbbells on the floor.
2. To pick up the dumbbells, start by bending at your hips, followed by bending your knees. Grab the dumbbells with an overhand grip, arms straight, and focus on keeping the natural arch in your lower back throughout the movement.
3. Press your feet through the ground to stand up, pull your torso back, and thrust your hips forward to really contract your glutes.
4. Lower the dumbbells to the ground and repeat.

Dumbbell Deadlift

DLT Tri-Set C

Complete each superset using a descending number of reps. For example, complete 5 reps of the first exercise then immediately complete 5 reps of the next exercise in the superset. Then without stopping, complete 4 reps of each exercise, and so on, until you reach 1 rep. Complete 1 set.

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: 10X0
Reps: 5-4-3-2-1/leg
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.

Jump Lunges

DLT Superset D

At the end of the workout, complete each cool down exercise one time.

30 seconds per side
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

30 seconds per side
1. Bring one knee forward and place your ankle in front of the opposite hip. The closer your knee is bent at a 90 degree angle, the more intense the stretch. Bring your heel closer towards your body if you’re not as mobile.
2. Extend your opposite extended leg back behind your body with your toes pointed and your heel pointing straight up.
3. Try to pull your legs into each other to keep your hips square and the glute of your bent leg touching the floor.
4. Lower your upper body down to your hands, elbows, or all the way to the floor, depending on your mobility.

Pigeon Pose

30 seconds per side
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 per side
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 per side
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: Descending Ladder Training Workout #1

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