Name: Playbook - Brad and Jess Gouthro - Day 40: Descending Ladder Training Workout #6
Uploaded: 2023-03-01T04:35:44.182Z
Duration: 40 min
Description: Day 40: Descending Ladder Training Workout #6

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: 1010
1. With a shoulder width stance, hold two dumbbells at your sides with a palms facing in grip. 
2. Ensure your shoulders are pulled back, chest up, and core is engaged throughout the entire movement.
3. Take one step forward with one leg, then bend your knees to lower your body towards the ground until your front thigh is parallel to the ground and your back knee is just hovering above the ground. 
4. Ensure your front shin is also perpendicular to the ground. Do not allow your front knee to lean past your toes. 
5. Press your feet through the ground to push back to standing. 
6. Continue all the reps with one leg, then switch legs and repeat.

Dumbbell Forward Lunge (Left Leg)

Dumbbell Forward 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: 2020
1. Stand with your feet hip width apart and bend at the waist to place your hands on the floor. If you can’t keep your legs straight, bend them so you can reach the floor with your hands.
2. With your legs as straight as possible, walk your hands forward while keeping your core contracted.
3. Once you get into a plank position, hold for a moment, then walk your hands back towards your feet. 
4. Repeat.

Hand Walkout

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.

Push Up

DLT Superset B

Compete the first indicated reps for each exercise with Lin the tri-set, 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.

Tempo: 3010

1. While standing with a hip width stance, hold a pair of dumbbells in front of your thighs with an overhand grip. 
2. With your knees slightly bent and unlocked, keep your core contracted as your begin by first bending at the hips as you push your butt back, then lowering your torso until it’s almost parallel to the ground while maintaining a flat back and a neutral neck. 
3. Once your lower back begins to round, do not go any further. 
4. Ensure you keep the dumbbells close to your legs as you slowly lower them, then contract your hamstrings and glutes to raise the dumbbells back to the starting position.
5. Repeat for reps.

Dumbbell Romanian Deadlift

Tempo: 2011
1. Grab a dumbbell in each hand with your arms hanging at your sides with a neutral palms facing in grip.
2. Squeeze your biceps and curl the weights up to the point where your thumbs are near your shoulders.
3. Under control, slowly lower the dumbbells back to the starting position while maintaining tension in your biceps throughout the movement.
4. Repeat.

Standing Dumbbell Hammer Curls

Tempo: 3010
1. With a palm facing forward grip, hold a pair of dumbbells at ear level.
2. Press the dumbbells straight up over your head, then lower them back down to ear level in a slow and controlled manner.
3. Ensure you contract your core and avoid leaning back when lifting the dumbbells.
4. Repeat.

Standing Dumbbell Shoulder Press

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.

Reps: 10-8-6-4-2
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

5-4-3-2-1 reps/leg
Tempo: 10X0
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 40: Descending Ladder Training Workout #6

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