Name: Playbook - Alina Astilean - Week 1: Sesh 2
Uploaded: 2021-07-24T01:46:03.246Z
Duration: 35 min
Description: Week 1: Sesh 2

Super good rotation. I added quick feet between sets.

Nate

21-15-9-15-21

DB Shoulder to Overhead
American KB Swings
Butterfly Situps

5 Rounds Total with a rep scheme of 21-15-9-15-21

Begin each round by performing the indicated amount of reps. Round 1 begin by performing 21 reps of DB S2O, KB Swings, Butterfly Situps,  Round 2 15 reps of DB S2O, KB Swings, Butterfly Situps, Round 3 9 reps, and so forth.

-begin with feet shoulder width apart and dumbbells up in a front rack position
-bend both knees simultaneously and drive the hips back slightly
-squeeze the glutes and lock out the knees to finish while driving both dumbbells up and overhead
-return the dumbbells to the shoulders

DB Shoulder to Overhead

-keep upper part of chest up and eyes forward vs down 
-hinge at the hips (drive them back as far as you can, pushing your weight onto your heels and glutes)
-as you drive forward, squeeze your glutes and lock out knees and hips at the top of the rep, without leaning back 
-continue up with the KB until it is directly overhead, with biceps in line with your ears 
-keep abs engaged

American Kb swings

-start laying on your back, with feet together in the middle and the soles of your shoes touching
-reach your arms behind you, make contact with the ground, and sit up until your chest fully passes your hips
-return to the bottom, ensuring your hands always make contact with the ground before coming back up to the top

Week 1: Sesh 2

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