Name: Playbook - Kris Gethin - W6/D2
Uploaded: 2023-05-26T22:40:34.971Z
Duration: 45 min
Description: W6/D2

Week 6 Workout 2 – Back of Body 

**60 seconds Jump Rope to begin**
- Dumbbell RDL
- Dumbbell Bent-Over Row
- Bulgarian Split Squat
- Single-Arm Dumbbell Bent-Over Row
- Pistol Squat (Supported)
- Single-leg Calf Raise 
**60 seconds High Knees to finish**

Perform the following circuit by doing 20 reps of each exercise with as little rest as possible between exercises. Rest 1 minute at the end, then repeat entire circuit another 4 times.

**60 seconds Jump Rope to begin**
- Dumbbell RDL
- Dumbbell Bent-Over Row
- Bulgarian Split Squat (20 reps per leg)
- Single-Arm Dumbbell Bent-Over Row (20 reps per arm)
- Pistol Squat (Supported) (10 reps per leg)
- Single-leg Calf Raise (20 reps per leg)
**60 seconds High Knees to finish**

- Jump rope with the rope passing under your feet once each jump

Jump Rope

- 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

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your upper & mid back as you pull up 
- Lower the dumbbells with control

DB Bent-Over Row

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

20 reps per leg

Bulgarian Split Squat

- With your feet in a staggered stance, hinge forward at the hips
- Row the dumbbell up toward your hip, engaging your lat as you pull
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

20 reps per arm

DB Single Arm Bent-Over Row

- Extend arms and hold into a stationary object for assistance 
- Extend one leg out in front of you
- Bend your knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your working leg to stand back up
- Complete desired reps then repeat on the opposite side

10 reps per leg

Pistol Squats (Supported)

- Stand upright, balanced on a single leg
- With your toes pointing forwards, raise your heel, pressing into the ball of your foot and contract your calf
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

20 reps per leg

Standing Single Leg Calf Raise

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

W6/D2

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