Name: Playbook - Kristi O'Connell - Week 7 - Day 2
Uploaded: 2022-10-27T16:14:46.223Z
Duration: 60 min
Description: Week 7 - Day 2

Day 2: Let’s go !

A) Strict Press: 10 x 1 Strict Press up to today's heavy

 B) 70 Bradford press in as few sets as possible

C) 4 sets for Quality:
 12 Single Arm Bent Over DB Row Per arm superset with Max Rep Banded Tricept ext 

D) 3 Sets: 40 Sec Hollow Body Hold

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Strict press

Stand holding a barbell in front of your shoulders with a shoulder press grip and your hands slightly wider than shoulder width. 
- Drive the bar up until it's a few inches above your head then lower the bar, bringing it behind your head until your elbows are at 90 degrees or bar taps your back. 
- Without pausing, reverse the movement to bring the bar back to the front. That's one rep. 
- Keep the bar in constant motion to maintain tension in your shoulders.

Bradford Press

3 sets for Quality: 
10 Single Arm Bent Over DB/KB Row Per arm 
Superset with: 
25 Pushups to a 45 lb plate

- Place One knee and Hand on Bench if the Sid wand arm not working 
- Keep your core tight
- Pull the kettlebell up engaging your lat

KB single arm bent over row

- Stand tall, abs engaged and upper arms locked at your sides
- Press the band down until your elbows are straight
- Bend the elbows to return to the starting position

Banded Tricep extension

Upper body Accessory

- Hold your arms and legs extended above the floor as you rock back and forth
- Keep your core engaged and your lower back on the floor
- make a small rocking motion if able otherwise hold

Hollow body rocks

Week 7 - Day 2

Kaye

Elizabeth Munnelly

Really good workout! I love kristi and all what she does anyway 😉

Souhair

Week 1 - Day 1

Week 1 - Day 2

Week 1 - Day 3

Week 2 - Day 1

Week 2 - Day 2

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Week 3 - Day 1

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Week 3 - Day 3

Week 4 - Day 1

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Week 4 - Day 3

Week 5 - Day 1

Good 👍🏻. The number of sets is missing for the seconde exercise.

Week 5 - Day 2

Week 5 - Day 3

Week 6 - Day 1

Week 6 - Day 3

Week 7 - Day 1

Week 7 - Day 3

Week 8 - Day 1

Week 8 - Day 2

🤸🏻‍♂️🤸🏻‍♂️🙏🏻🙏🏻

Week 7 - Day 2

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