Name: Playbook - Kris Gethin - W7/D1
Uploaded: 2023-05-26T22:40:34.985Z
Duration: 45 min
Description: W7/D1

Week 7 Workout 1 – Front of Body

- Dumbbell Thrusters 
- Dumbbell Front Raise  
- 1.5-Rep Bodyweight Squat
- Dumbbell Shoulder Press  
- Push-Ups 
- Dumbbell Chest Fly
- V-Sit
- Wide Grip Push-Up

- 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

4-second negative

Dumbbell Thruster

- Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs
- While maintaining the torso stationary (no swinging), lift one dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down
- Continue to go up until you arm is slightly above parallel to the floor
- Pause for a second at the top
- Lower the dumbbell back down slowly to the starting position and repeat with the opposite arm

4-second negative

DB Alternating Front Raise

- Stand 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 Bodyweight Squat

- 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

(These can be done standing)
4-second negative

DB Shoulder Press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

4-second negative

Push-Up

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

4-second negative

DB Chest Fly

- Sit with your legs out in front of you, arms behind you for assistance 
- Raise your legs and shift your chest forward
- Extend back out to starting position
- Make sure your core is engaged throughout the movement

V-Sits

- Begin in a push up position with hands wide
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up

4-second negative

W7/D1

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