Name: Playbook - Kris Gethin - W7/D2
Uploaded: 2023-05-26T22:40:34.989Z
Duration: 45 min
Description: W7/D2

Week 7 Workout 2 – Back of Body

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 Dumbbell RDLs
25 Dumbbell Bulgarian Split Squats (per leg)
25 Dumbbell Bent-Over Rows
25 Triceps Dips
25 Dumbbell Calf Raise
20 Dumbbell RDLs
20 Dumbbell Bulgarian Split Squats (per leg)
20 Dumbbell Bent-Over Rows
20 Triceps Dips
20 Dumbbell Calf Raise
15 Dumbbell RDLs
15 Dumbbell Bulgarian Split Squats (per leg)
15 Dumbbell Bent-Over Rows
15 Triceps Dips
15 Dumbbell Calf Raise
10 Dumbbell RDLs
10 Dumbbell Bulgarian Split Squats (per leg)
10 Dumbbell Bent-Over Rows
10 Triceps Dips
10 Dumbbell Calf Raise

- 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

- 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

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

25/20/15/10 reps per leg

DB Bulgarian Split Squat

- 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

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Tricep Dips

- Stand upright holding two dumbbells by your sides
- With your toes pointing forwards, raise your heels off the floor, pressing through the balls of your feet and contract your calves
- Slowly return to the starting position

W7/D2

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