Name: Playbook - Brad and Jess Gouthro - Day 5: Strength Drop Sets Workout #1
Uploaded: 2023-03-01T00:04:11.437Z
Duration: 45 min
Description: Day 5: Strength Drop Sets Workout #1

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: 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 your feet hip width apart and chest up, lower your body into a squat by first bending at the hips, followed by the knees, until your thighs are parallel to the floor. 
2. Then explosively push your feet through the floor to jump as high as you can.
3. Land softly to cushion to your joints and immediately lower your body into another squat. 
4. Repeat for reps.

Ignite It Up: Jump Squat

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 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

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: 3010
1. With the a hip width stance, walk up to the bar so it touches your shins.
2. Push your hips back, bend your knees, and grab the bar with an overhand grip just outside your legs.
3. While maintaining a flat back with your chest up, push your feet through the ground, lift the bar, and keep it close to your body throughout the movement.
4. Straighten your legs and move your hips forward at the top of the lift to fully contract your glutes and hamstrings.
5. Reverse the movement to lower the bar back to the floor and repeat.

Barbell Deadlift

Tempo: 2011
1. Set up the barbell so it reaches hip height.
2. Lie down underneath the barbell with your heels on the ground and grab the barbell with an overhand grip, 1-2 inches outside of shoulder width.
3. Focus on keeping your entire body, from head to toe, in a straight line, while you look up at the ceiling.
4. Initiate the movement by contracting your back muscles, pulling your shoulder blades back and together, and pulling your chest to the bar.
5. Slowly lower yourself back down until your arms are straight, maintaining your body in a straight line, and repeat.

Ignite It Up: Inverted Row

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 5: Strength Drop Sets Workout #1

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