Name: Playbook - Kris Gethin - W12/D2
Uploaded: 2023-05-26T22:41:00.992Z
Duration: 45 min
Description: W12/D2

Week 12 Workout 2 – Legs and Shoulder

Perform the following workout as quickly as possible, beginning with 6 burpees, then repeating the burpees each time the clock hits 2 minutes regardless of where you are in the workout. This means you’ll perform 6 Burpees on minutes 0, 2, 4, 6, 8, 10 etc., until you finish every exercise.

Perform the following workout as quickly as possible, beginning with 6 burpees, then repeating the burpees each time the clock hits 2 minutes regardless of where you are in the workout. This means you’ll perform 6 Burpees on minutes 0, 2, 4, 6, 8, 10 etc., until you finish every exercise.

25 1.5-Rep Goblet Squats  
25 Dumbbell RDLs
25 Dumbbell Thrusters
25 Dumbbell Walking Lunges (25 reps per leg)
25 Dumbbell Shoulder Press
25 Dumbbell Upright Rows
25 Dumbbell Bent-Over Rear Delt Raises
20 1.5-Rep Goblet Squats  
20 Dumbbell RDLs
20 Dumbbell Thrusters
20 Dumbbell Walking Lunges (20 reps per leg)
20 Dumbbell Shoulder Press
20 Dumbbell Upright Rows
20 Dumbbell Bent-Over Rear Delt Raises
15 1.5-Rep Goblet Squats  
15 Dumbbell RDLs
15 Dumbbell Thrusters
15 Dumbbell Walking Lunges (25 reps per leg)
15 Dumbbell Shoulder Press
15 Dumbbell Upright Rows
15 Dumbbell Bent-Over Rear Delt Raises
10 1.5-Rep Goblet Squats  
10 Dumbbell RDLs
10 Dumbbell Thrusters
10 Dumbbell Walking Lunges (25 reps per leg)
10 Dumbbell Shoulder Press
10 Dumbbell Upright Rows
10 Dumbbell Bent-Over Rear Delt Raises

- Start in a standing position, squat down by bending your knees
- Lower your hands to the floor in front of you so they’re just inside your feet
- With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position
- Lower your body to the ground, and press yourself back up
- Jump your feet back in toward your hands 
- Stand up and jump, reaching your hands overhead

Burpees

- Hold a dumbbell in goblet position, with your feet shoulder width apart 
- Sit back into a regular squat until your thighs are parallel to the floor
- Rise up a quarter of the way 
- Lower back down into the parallel position 
- Then straighten all the way up

1.5 Rep DB Goblet Squat

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB RDL

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Thruster

- Begin standing with your feet shoulder width apart and your hands holding dumbbells 
- Step forward with one leg, flexing the knees to drop your hips
- Descend until your rear knee nearly touches the ground (Your posture should remain upright, and your front knee should stay above the front foot)
- Drive through the heel of your lead foot and extend both knees to raise yourself back up
- Step forward with your rear foot, repeating the lunge on the opposite leg

DB Walking Lunge

- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support
- Raise the dumbbells to shoulder height
- Make sure to rotate your wrists so that the palms of your hands are facing forward
- Press the dumbbells upward until arms are fully extended but not locked out
- After a brief pause at the top contracted position, slowly lower the weights back down to the starting position

DB Shoulder Press

- Grasp a dumbbell in each hand, arms should be extended with a slight bend at the elbows and your back should be straight
- Use your side shoulders to lift the dumbbells - The dumbbells should be close to the body as you move it up and the elbows should drive the motion
- Continue to lift them until they nearly touch your chin (Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms) 
- Keep your torso stationary and pause for a second at the top of the movement
- Lower the dumbbells back down slowly to the starting position

DB Upright Row

- Bend at the waist while keeping the back straight, dumbbells held below the shoulders and palms of your hands should be facing each other 
- Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor.
- Pause at contraction at the top
- Slowly lower the dumbbells back to the starting position

W12/D2

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