Name: Playbook - Brad and Jess Gouthro - Day 9: Ripped Compound Circuit Workout #2
Uploaded: 2023-03-01T04:35:43.307Z
Duration: 60 min
Description: Day 9: Ripped Compound Circuit Workout #2

1. Start with the RCC warm up, then move into the workout. 
2. Complete exercises A1-A4, B1-B4, and C1-C4 in circuit format. 
3. Once you finish the third set of the circuits, immediately complete the Afterburn Igniter exercise.
4. Finish the workout with the 4 minute Afterburn Finisher. 
5. Remember to stick to the given rest periods to maximize the afterburn. 6. Finish with the cool down.

Beginner Modifications:
Sets: Complete 2 sets circuit A, B, and C.
Rest: Take 40 sec rest between circuit A, B, and C exercises.

Do this warm up before every RCC 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.

10 reps/leg
Tempo: 1010
1. Keeping your chest up, step forward with one leg until your thigh is close to parallel to the ground and your knee is bent at a 90 degree angle. 
2. Press through the ground with your feet, then lift yourself back up to starting position.
3. Take a step forward with your other leg and continue alternating sides while walking forward. 
4. Repeat for reps.

Walking Lunge

Tempo: 1111
1. Get into a pushup position with your hands directly below your shoulders and your back flat. 
2. Raise your hips towards the ceiling, keeping your legs straight, and lower your head so your back and arms form a straight line, similar to the downdog pose.
3. Hold this position for a few seconds to feel the stretch. If you have the flexibility, press your heels into the floor.
4. Next, drop your hips down towards the floor and swoop your upper body forward, by bending your elbows, then raising your chest up with your arms fully extended, similar to an updog pose. 
5. Hold this position for a few seconds to feel the stretch.
6. Reverse the movement back to the starting position.
7. That’s one rep.
8. Repeat for reps.

Divebomber Push Up

Tempo: 1010
1. Lie down on the floor with your legs straight and arms extended over your head, flat on the floor.
2. To initiate the movement, contract your abs to lift your upper body off the floor while bringing your legs up in the air to form a V.
3. Reach for your toes at the top of the movement with your hands, then under control reverse the movement so your legs and arms are fully extended on the ground.
4. Repeat.

V-Up

RCC Warm Up

Complete the exercises in circuit format. Once you finish the third set of the circuits, immediately complete the Afterburn Igniter exercise.

8 reps per leg
Tempo: 2020
1. While standing with your feet hip width apart, grip one dumbbell by the ends with both of your hands, and hold with your arms extended straight out in front of you so your elbows are straight, but not completely locked.
2. With your core contracted, step forward with one leg and bend your knee to get into the lunge position while twisting your torso and the dumbbell towards the forward knee.
3. Both knees should be at a 90 degree angle.
4. Twist back to the center, then press your front foot through the ground to stand back up.
5. Repeat with the opposite leg.

Alternating Forward Dumbbell Lunge And Rotation

Tempo: 3010
1. Grip a chinup bar shoulder width, with an underhand grip.
2. Hang, with arms fully extended with your legs straight.
3. Contract your back muscles, brace your core, and pull your elbows down to lift your chin over the bar.
4. Until control, slowly lower your body back to the starting position with arms fully extended.
5. Repeat.

Chin Up

Tempo: 2010
1. Set up your incline bench to a low incline, approximately 15-30 degrees.
2. Grab a set of dumbbells, sit with your back on the bench.
3. With an outward facing grip, thumbs pointing towards each other, contract your chest and press the dumbbells up so your arms are straight with the dumbbells over your shoulders.
4. Under control, lower the weights to your upper chest, then press them back up.
5. Repeat.

Dumbbell Incline Bench Press

Tempo: 2010
1. Place a pair of dumbbells on the floor and get into a push up plank position while gripping the dumbbells with a neutral, palms facing in grip. 
2. The wider you place your feet, the easier it will be to maintain your balance during the renegade row.
3. Just like you would do with a plank, contract every muscle in your body, including your chest, glutes, hamstrings, quads, and especially your core.
4. Bend your elbows and keep them tucked to your sides as you take 2 seconds to lower yourself into a push up until your chest 2 inches off the ground.
5. Push up with power by extending your arms, then lift one dumbbell by bending your elbow and rowing it towards your armpit and squeezing your blade back. 
6. Focus on keeping your hips square to the ground by contracting your core and pressing the other dumbbell with your hand, through the floor. 
7. Under control, slowly lower the dumbbell back to the floor, taking twice as long to lower the dumbbell as it took you to raise it. 
8. Repeat the same movement with the opposite arm.

Dumbbell Push Up Renegade Row

RCC: A

Tempo: 1010
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.

Afterburn Igniter: Alternating Lateral Lunge

8 reps per arm
Tempo: 2010
1. With a shoulder width stance, knees slightly bent, hold a pair of dumbbells at shoulder height, palms facing each other, with your arms bent.
2. Using just one hand, press the dumbbell up and diagonally across your body as you twist your torso, by pivoting the ball of the foot on the same side. This is where you should be feeling it in your obliques.
3. Reverse the movement back to the starting position and repeat with the same arm, or alternate back and forth between arms.

Dumbbell Shoulder Press And Twist

10 reps per arm
Tempo: 3010
1. With a shoulder width stance, hold a pair of dumbbells in front of your thighs with a palms facing your body grip.
2. Raise one arm to lift the dumbbell straight in front of your body until it is parallel to the ground. The other arm remains by your body.
3. Under control, reverse the movement to bring the raised arm back to your body, then immediately complete with the opposite arm. 
4. During the movement, stand tall, and keep your core and glutes contracted so the muscles in the shoulders initiate the move rather than leaning back to create momentum.
5. Continue repeating arms for reps.

Alternating Standing Dumbbell Front Raise

10 reps/leg
Tempo: 1010
1. Stand with your feet shoulder width holding a dumbbell in each hand by your sides, palms facing in.
2. Keeping your chest up, step forward with one leg until your thigh is close to parallel to the ground.
3. Press through the ground with your feet, then lift yourself back up to starting position.
4. Take a step forward with your other leg and alternate while walking forward.

Dumbbell Walking Lunge

8 reps per side
Tempo: 1111
1. Lie down on your side with your feet stacked on top of each other.
2. Plant your bottom forearm into the ground and press against the ground to raise your hips up to make a straight line from your feet to your shoulders.
3. Brace your abs, then reach your top arm up to the sky.
4. Maintaining tension in your abs, rotate your torso and with your top arm, reach under and behind your body while still maintaining the side plank position.
5. Reverse the movement back to the starting position and repeat.
6. Switch sides after you’ve completed the reps on one side and repeat with the opposite side.

Forearm Side Plank With Rotation

RCC: B

Tempo: 10X0
1. Stand with a hip width stance with your arms down by your sides.
2. Next, slightly bend at the hips and knees with your arms swinging back behind you.
3. Then quickly swing your arms forward as you press your feet through the ground to laterally jump to the side, keeping your body facing forward.
4. Land softly by bending your knees, then immediately repeat the lateral jump by returning back to the starting position.
5. Repeat for reps.

Afterburn Igniter: Side To Side Hop

Complete the exercises in circuit format. Once you finish the third set of the circuits, immediately complete the Afterburn Finisher.

Tempo: 3010
1. Lie down with your back on a flat bench, holding a pair of dumbbells by the sides of your chest, with a palms facing in neutral grip.
2. Press your feet into the ground, your back into the bench, and contract your chest to press the dumbbells up so your arms are straight with the dumbbells over your chest.
3. Under control, lower the weights back to the sides of your chest, then press them back up.
4. Repeat.

Neutral Grip Dumbbell Flat Bench Press

6 reps per side
Tempo: 10X0

1. With a hip width stance, hold one dumbbell in front of your thighs, then perform a movement similar to a deadlift by bending at the waist, followed by the knees, while lowering the dumbbell towards the floor, keeping it close to your legs. Your other arm can track behind you.
2. Next, drive your feet through the floor, keeping the dumbbell close to the body, then thrust your hips forward once the dumbbells reach knee level, rise up onto your toes, and bend your elbow to catch the dumbbell in a quarter squat position. 
3. Extend your legs and press the dumbbell over your head. 
4. Reverse the movement.
5. Repeat all the reps with one arm, then switch arms and repeat.

Single Arm Dumbbell Clean And Press

Tempo: 2011
1. Sit on the edge of a bench with your knees bent at 90 degrees, feet planted into the floor, with your hands gripping the bench just outside your hips.
2. Once you’re ready, shift your butt forward off the edge of the bench and bend your elbows, keeping them close to the body, as you lower your butt towards the floor.
3. Once your upper arms reach parallel to the floor, press your hands through the bench to straighten your arms.
4. Pause to contract the triceps, then complete another bench dip.
5. That’s one rep.
6. For a beginner variation of the bench dip, bend your knees and plant your full foot into the floor.
7. Repeat for reps.

Bench Dip

6 reps per side
Tempo: 1012

1. Lie facedown on the floor with your arms extended over your head and your legs straight.
2. Squeeze your glutes, hamstrings, and core to raise and extend one arm and the opposite leg off the floor in a diagonal motion.
3. Keep your neck neutral and hold for up to 3 seconds, then lower both back to the floor.
4. Repeat the same movement, but this time do it with your other arm and leg and hold for up to 3 seconds, then lower both back to the floor.
5. That’s one rep.
6. Repeat the exercise by alternating sides.

Alternating Superman Exercise

RCC: C

Finish the workout with the 4 minute Afterburn Finisher.

Tempo: 1111
1. Get in push up position, with your hands directly below your shoulders, legs straight, and abs turned on.
2. As you lower into the push up, bring one knee to the outside of your elbow on the same side.
3. As you push yourself back to the top of the push up, straighten your leg and repeat the same movement with the other side.
4. That’s one rep.

Spiderman Push Up

Tempo: 2010
1. Get into a traditional push up position by placing your hands slightly wider than shoulder width on a bench, box, or step and extend your legs straight back, maintaining a strong core and flat back.
2. Lower your chest towards the bench by bending your elbows.
3. As your chest reaches just above the bench, press your hands through the bench to push your body back to the starting position.
4. Repeat.

Incline Push Up

Tempo: 2010
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.

Feet Elevated Shoulder Press Push Up

Tempo: 2010
1. Place your hands on the floor with your thumbs touching. Your hands should be directly below your shoulders.
2. Plant your feet into the ground while keeping your core contracted to maintain a flat back throughout the push up motion. This will stop your lower back from overarching.
3. Complete the push up by bending your elbows to lower your body towards the ground, keeping your back flat and neck neutral.
4. Think about pressing the floor away from you to extend your arms and lift your body back to the starting position.
5. Repeat for reps.

Close Grip Push Up

Afterburn Finisher

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 9: Ripped Compound Circuit Workout #2

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