Name: Playbook - Kris Gethin - W9/D2
Uploaded: 2023-05-26T22:41:00.933Z
Duration: 45 min
Description: W9/D2

Week 9 Workout 2 – Legs and Shoulders

**60 seconds Jump Rope to begin**
- Dumbbell Front Squat
- Dumbbell RDL
- Dumbbell Thruster
- Dumbbell Walking Lunge 
- Dumbbell Shoulder Press
- Dumbbell Front Raise
- Dumbbell Upright Row
- Dumbbell Bent-Over Rear Delt Raise
- Burpees 
**60 seconds High Knees to finish**

Perform the following circuit with as little rest as possible between exercises beginning with Jump Rope and ending with High Knees.
Perform 25 reps of each exercise, resting 1 minute rest at the end of each circuit. Repeat circuit another 4 times.

**60 seconds Jump Rope to begin**
- Dumbbell Squat
- Dumbbell RDL
- Dumbbell Thruster
- Dumbbell Walking Lunge
- Dumbbell Shoulder Press
- Dumbbell Front Raise
- Dumbbell Upright Row
- Dumbbell Bent-Over Rear Delt Raise
- Burpees 
**60 seconds High Knees to finish**

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

Jump Rope

- Stand with feet shoulder width apart, dumbbells held at the shoulders
- Keeping your chest up, lower in to the bottom of a squat by pushing your hips back and down
- Stand up out of squat to full hip extension

DB 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

25 reps per 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

- 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

25 reps per arm

DB Alternating Front Raise

- 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

DB Bent-Over Rear Delt 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

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

W9/D2

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