Name: Playbook - Alina Astilean - Week 3: Sesh 1
Uploaded: 2021-08-15T07:31:02.722Z
Duration: 30 min
Description: Week 3: Sesh 1

800 Meter Row
20 KB Swings
600 Meter Row
20 KB Swings
400 Meter Row
20 KB Swings
200 Meter Row
20 KB Swings

-strap both feet in, and grab the handle 
-pressing through your feet, start pulling on the handle, keeping shoulders retracted and back engaged 
-aim for your sternum
-keep wrists neutral throughout

Rowing Machine

-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

Row and Swings

Week 3: Sesh 1

Week 1: Sesh 1

Super good rotation. I added quick feet between sets.

Week 3: Sesh 1

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