Name: Playbook - Connor Obrochta - Chest/Tri Back/Bi + banded burnout
Uploaded: 2022-09-01T18:11:19.569Z
Duration: 45 min
Description: Chest/Tri Back/Bi + banded burnout

Upper body strength workout to push you to increase your weight on each round!

Starting with warmup that will help prep you for your movement and to lift heavier!

3 blocks to get through with a 3rd block of a banded burnout!

Great prep work for your shoulders for pre/post workout as a warmup! Make sure you go through each movement to it’s fullest range of motion!

Use these movements if you have shoulder mobility problems, kyphosis, or rounding of the shoulders!

Starting in a 1/2 kneeling position separating your font heel from your back knee
- push your hips as far forward as you can and hold them there
- from there pull on your knee with your opposite arm and rotate back knee side
- come back to the start rocking back on your back heel and locking your front leg out reaching for your toe to open up hamstring 

Complete 4 on each side 

***hold each for 4-8 seconds maximizing each rep

1/2 kneeling hip flexor rotation to straight leg reach

- Lying face down on the ground, arms and legs extended
- Raise one of your arms and your legs ( opposite arm opposite leg)
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

***hold each for 4-8 seconds maximizing each rep

Alternating Superman

- Start in a push-up position with your core engaged
- Press into your hands with a flat back and your glutes up towards the sky
- reaching your head back to your toes to keep opening up your shoulders and hamstrings

*** hold each rep for 4-8 seconds

Pike / Down Dog

- Lying face down on the ground, arms at 90’ on either side of your body and legs extended
- Raise your chest and both your arms up keeping the 90’ position and your legs staying on the ground 
- Engaging your glutes as you lift
- At the top press both hands over head continuing to reach up towards the sky bringing your thumbs together 
- Retrace and Lower back to starting position

Superman OH press

Shoulder Opener/Mobility Warmup

Block 1 is chest and triceps with some added core 

Get through these 3 movements for 4 rounds! Increase the weight when you can while the reps decrease 

•DDB chest press 
• PUP Tricep Kickback
• Wtd plank hold

Laying supine on a flat bench with feet flat and core engaged
- start with two DDBs extended right over your chest with palms facing away from your face
- allow DDBs to come down on either side of your chest keeping your elbows at 45’
- press DDBs back up to start and repeat

DDB Flat bench Chest press

a push-up position making sure your hands are under your shoulders, core is engaged, wide stance with your feet
- start with the DDB in each hand
- row one DB up glueing your elbow to your rib cage then kick back the DB
- extending your arm parallel to your body squeezing your tricep and alternate

Pushup position DDB alt tricep kickback

- Elbows under shoulders and hands out front
- have a wide stance with your feet to ensure core control
- slightly pull your elbows back to your toes engaging your core
- anchor a weight to your upper/middle back
- Keep entire body tight as you hold position for time

Plank (Weighted)

Block 1 (Chest & Tricep)

Block 2 is back and biceps with some added core!

4 rounds of 3 movements completing all 3 movements before going into the next round! Focus on adding weight to each movement as the reps decrease!

• Bent over Row
• Table Top ‘T’ Raise 
• Bicep Curl

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over barbell row

In a Tabletop position ( hands under your shoulders knees under your hips, take your knees off the ground and hold that position)
- with DDBs in both hands engage your core and lateral raise one DB up at a time to a ‘T’ position 

**Tip - focus on keeping your knees 1” off the ground and shins parallel to the floor the entire time

TableTop lateral ‘T’ Raise

In a shoulder width standing position, knees slightly bent and hips back, core tucked
-Curl both DBs up to shoulder height and lower

-Tip* keep your shoulders pulled back, elbows out in front and glued to your ribcage

Standing bicep curls

Block 2 (Back & Biceps)

Block 3 is all based on time with max effort of reps using resistance band!

Complete 4 rounds of 5 movements!

• Banded Lateral raise 
• Banded Front Raise 
• Band Pull 
• Banded Bicep Curl 
• Banded Tricep Kick back

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands laterally and up to shoulder height 
- Lower your hands releasing the tension from the band

**Engage and feel your core work on each rep

Resistance band lateral raise

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands forward and up to shoulder height in front of your shoulders
- Lower your hands releasing the tension from the band

**Engage and feel your core work on each rep

Resistance band front raise

- Stand holding a band forward of your shoulders
- Keep your arms locked out core engaged 
- Pull your arms apart and back adding tension to the band
- Bounce band off your chest on each rep
- Release and repeat

Resistance band pull aparts

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows shoulders pulled down and back
- Curl the band up keeping your elbows locked into your rib cage and bringing your hands to the outside of your shoulders
- Lower your hands releasing the tension from the band

Resistance band Bicep Curl

With a band anchored out in front of you
- grab onto the band with both hands and hinge over at the hips
- keeping your elbows tucked into your rib cage and an underhand grip
- extend both arms back past your pockets squeezing your triceps and reset

Chest/Tri Back/Bi + banded burnout

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