Name: Playbook - Brad and Jess Gouthro - Day 8: Burnset Shred Workout #2
Uploaded: 2023-03-01T00:04:11.560Z
Duration: 45 min
Description: Day 8: Burnset Shred Workout #2

David

Great workout to train several great group of muscles

Hawa

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: 20X0

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 grip the bar with an overhand snatch grip just outside the rings on the barbell. 
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 With Snatch Grip

6 reps/leg
Tempo: 1010
1. While standing in front of a sturdy step, box, or bench, hold a pair of dumbbells down by your sides with a palms facing in grip.
2. With your core contracted, place one foot on the step and press your foot through the step to straighten your leg, while lifting the other leg off the ground, without allow it to rest on the step. This keeps the tension on the one leg.
3. Slowly lower that same leg back to the starting position on the ground and repeat for reps with the same leg.
4. Complete all reps with one leg, then switch sides and repeat.

Dumbbell Step Up

Burnset Shred Superset A

Tempo: as fast as you can with good form

1. Stand in front of a bench or box that is just under knee level. 
2. Softly tap one foot on top of the bench then quickly lower it to the floor and tap the opposite foot on top of the bench. 
3. Keep pumping your arms as if you were sprinting and quickly alternate legs, ensuring your tapping the bench softly to keep the pace up.
4. Repeat for reps.

Ignite It Up: Bench Sprint

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: 3010
1. With your back on the bench, grip a barbell with a just outside shoulder width grip, feet planted firmly into the floor.
2. Lift the bar off the rack and 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.
3. Next, slowly lower the bar by bending your elbows and pulling them down to your sides.
4. 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.
5. Repeat.

Barbell Incline Bench Press

Tempo: 2011
1. Set an adjustable bench to a low incline.
2. Grab a pair of dumbbells with a grip where your palms are facing each other and lie down chest first on the incline bench.
3. Allow the dumbbells to hang straight down with your hands below your shoulders.
4. Pull the dumbbells to your sides, without moving your torso, by contracting your back muscles and bending your elbows.
5. Lower the weights while keeping your arms close to your sides.
6. Repeat.

Incline Dumbbell Row

Burnset Shred Superset B

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 jump both feet back in and stand up.
4. Repeat.

Ignite It Up: Burpee

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 the barbell placed in a squat rack, grip the barbell with a just outside shoulder width grip and place it on the front of your shoulders, in the front rack position, with your fingers keeping the bar in place, and your elbows up and pointing forward. 
2. Back away from the squat rack, and set your feet hip width apart.
3. Start the movement by pushing the hips and butt back, followed by bending your knees, and descend into a front squat with your back flat and chest up.
4. As your thighs reach or go just below parallel, press your feet through the floor, and grip the barbell with a firm grip as you simultaneously press the barbell over your head with extended arms and a tight core.
5. Slowly reverse the movement by lowering the barbell back into the front rack position as you lower back into another squat.  
6. Repeat for reps.

Barbell Thrusters

10 reps/side
Tempo: 1010
1. Lie down on your back, place your hands on the side of your head, with your knees bent at a 90 degree angle.
2. Lift your shoulders and upper back off the floor while crunching across your body to touch one elbow with the opposite knee while straightening your other leg.
3. Pause to contract your abs to feel a good squeeze, then straighten the bent leg while bending your other knee towards your chest and twist your upper body to touch your knee with the opposite elbow.
4. That’s one rep.
5. Continue alternating sides and repeat for reps.

Bicycle 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: 1010
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, then walking them forward to a push up plank position. 
3. Ensure your keep you keep your core contracted, and once your hands are just below your shoulders, then immediately complete the push up by bending your elbows and lowering your body until it’s a few inches off the floor, then explosively press your hands through the floor and rise up and land a few inches closer to your feet. 
4. Complete another push up, then walk your hands back towards your feet, then rise back up to standing and immediately jump up straight in the air to finish the burpee.
5. Repeat for reps.

Double Push Up Burpee

Cross Knee Mountain Climber

Tempo: 10X0

1. While standing with your feet shoulder width apart, bend your hips and knees as you lower into a ¼ squat in preparation for the jump.
2. Extend your hips forward and press your feet through the ground as you jump in the air and initiate the 180 degree turn with your lower body.
3. Keep your knees soft as your cushion the landing, then immediately jump and turn again in the opposite direction.
4. Repeat for reps.

180 Squat Jump And Turn

Tempo: as fast as you can with good form.

1. With a hip width stance, complete a jump squat by bending at the waist, followed by the knees, and explosively press your feet through the ground to jump straight up with your hands in the air.
2. Land softly by bending your knees and immediately placing your hands on the ground to the side with your legs extended.
3. Raise the top leg straight out to the side and complete a push up.
4. Get back to your feet and immediately complete another jump squat.
5. Repeat for reps.

Jump Squat To Side Spider Leg

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 8: Burnset Shred Workout #2

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