Name: Playbook - Connor Obrochta - 5MW - 23 (Total Body Strength)
Uploaded: 2022-09-12T15:24:11.580Z
Duration: 5 min
Description: 5MW - 23 (Total Body Strength)

This workout involves total body movements working on strength and isometric holds!

3 movements 2 rounds 5 minutes 

Movements:
•DeadLift 
•Lunge Hold rotational chop (e side)
•TRX Row  or (inverted row)

Equiptment:
•DBBs
•TRX

3 movements 2 rounds 5 minutes 

Movements:
• 10 DeadLift 
• 10 Lunge Hold rotational chop (R. leg)
• 10 Lunge Hold rotational chop (L. leg)
• 10 TRX Row  or (inverted row)

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Focus on neutral spine with your chin slightly tucked
- Stand straight back up pressing hips forward

- Tip* feel the load in your hamstrings

DDB Deadlift

In a lunge hold (L. leg forward)
- Take the DB from your chest and bring it down to your right back pocket rotating your shoulders
- from there take it back past your chest rotating your shoulders through and pressing off your your left side over head
- tip* focus on stability and rotating your shoulders square to each side to engage core

Lunge Hold Rotational Chop (L. leg)

In a lunge hold (R. leg forward)
- Take the DB from your chest and bring it down to your left back pocket rotating your shoulders
- from there take it back past your chest rotating your shoulders through and pressing off your your right side over head
- tip* focus on stability and rotating your shoulders square to each side to engage core

Lunge Hold Rotational Chop (R. Leg)

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull keeping your shoulders pulled down and back
- Slowly lower your body back down while keeping your feet in place the entire time

** Tip - Walk your feet in to make the movement harder 
Walk your feet back to make the movement easier

5MW - 23 (Total Body Strength)

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