Name: Playbook - Joseph Bonini - Back Interval Circuit
Uploaded: 2023-06-15T20:04:48.243Z
Duration: 40 min
Description: Back Interval Circuit

This is a pulling-back focused workout. Circuits contain lower and upper body pulling movements. LETS GOOO

Complete exercises consecutively, then rest. Complete as many rounds in 25 min.

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
* work each arm

Single arm dumbbell row

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

KB Swings | Rows | RDLs

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

Back Interval Circuit

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