Name: Playbook - Connor Obrochta - Friday (HIIT & Challenge) 9/2
Uploaded: 2022-09-27T19:26:57.960Z
Duration: 45 min
Description: Friday (HIIT & Challenge) 9/2

Connor Jordan Obrochta

I this workout you have 4 small blocks to get through 2 rounds at each block! 

It will push you to move quickly, keep proper form, and add weight to maximize your workout!

Equiptment:
• Slam Ball 
• Band
• DDB

These 7 movements will be your best workout prep to get your body connected to movement and loads you are about to put on yourself!

• Squat to Rotation
• Good-morning to rotation
• Extended Reverse lunge to reach/lateral bend 
• Spider-Man Lunge to Rotation
• Pike 
• Scorpion kick 
• Twister

Starting in squat stance with your toes slightly rotated out.
- Complete one Squat staying at the bottom (hips down chest up) press in on your knee and rotate against it the other way
- Complete a rotation to each side then stand up and repeat

Squat to rotation

In a shoulder width stance with your knees slightly bent
- start with your hands on the back of your head driving your elbows behind your head
- hinge at your hips allowing your chest to fall over your toes, hips behind your heels, and back flat
- at the bottom of the hinge add a rotation to each side pressing in on each knee and keeping your back flat

***Hold each Rep for 4-8 seconds

Prisoner Good-morning to rotation

In a standing position
- reach on leg back extending as far back as you can handle and dropping into a lunge 
- staying in the lunge and slightly pushing your hips forward
- reach your arms back behind your head opening up your hip flexors 
- add a lateral bend towards the front knee side 

***Hold each Rep for 4-8 seconds

Extended Reverse Lunge to Reach & Lateral Bend

- Start in a plank position with core engaged
- Bring your foot to the outside of your hand
- drop your same side elbow down towards the ground and rotate up same knee aide
- Return your leg to the starting position
- Repeat on the opposite side

Spiderman Lunge / worlds greatest

- 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

In a prone position laying flat on your stomach and arms out to either side of your body hugging/gripping the ground
- only rotate through the lower half bringing your right foot across your body and up to your left hand
- retrace it back and switch sides

Scorpion Kick

Lying flat on on your back in a supine position
- pull your right knee into your chest, keeping it high rotate it to your left side getting the knee all the way down to the floor
- holding your knee down reach your opposite arm away 
- take a couple deep breaths and switch


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

Supine Twister

EveryDay Dynamic Warmup

First block is all about lower body and single leg movements!

Complete 2 rounds in 6 minutes focusing on heavy weight when used!

With dumbbell loaded on left down by your side
- Keep your shoulders pulled back 
- Step out with your R. leg and drop into 90’ 
- Sitting back on the front heel to lower into your lunge
- Drive back through front heel and repeat

DB Suitcase Lunge (R. leg)

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- drive back up to the starting position adding a hop through your front leg

Reverse lunge Plyo hop (R. Leg)

With dumbbell loaded on left down by your side
- Keep your shoulders pulled back 
- Step out with your L. leg and drop into 90’ 
- Sitting back on the front heel to lower into your lunge
- Drive back through front heel and repeat

DB Suitcase Lunge (L. Leg)

Reverse lunge Plyo hop (L. Leg)

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you sitting back into a 1/4 squat on the front heel
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

Block 1 (Lunge Complex)

Block 2 consists of DDB, bands, and slam ball

Push 2 rounds in 6 minutes focusing on a heavy bent over row movement!

- 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 lats as you pull up 
- Come down in a controlled motion

***Keep your head looking down (chin tucked) and back stays flat

Bent Over Row DDB

In a plank position with a band anchored out in front 
- keep a wide stance in your feet and grab the band with one arm holding a single arm plank with the other
- extend your arm over head with the band reaching towards the anchor and pull your elbow into your rib cage creating the row!
- repeat

Banded plank row (R. Arm)

Banded plank row (L. Arm)

- Hold a medicine or slam ball with both hands above your head
- Rotate the ball over head and Slam the ball on to the ground lateral to you as hard as you can
- hinge down as you slam the ball down
- Catch the ball with both hands on the bounce and repeat the movement

Rotational Slam Ball

Block 2 (Upper Body Push)

Block 3 is another upper body push focusing on the push press as an explosive movement!

Complete 2 rounds in 6 minutes

- Begin with dumbbell in left hand at shoulder height
- Dip torso by 1/4 squatting and press dumbbell up overhead using your legs to push the weight up

DB push press (L. Arm)

- Begin with dumbbell in right hand at shoulder height
- Dip torso by 1/4 squatting and press dumbbell up overhead using your legs to push the weight up

DB push press (R. Arm)

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down allowing your chest to fall over your hands
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up and reach your right arm back to your left toe pushing your hips up in the air
- reset and complete on the other side

Push up Toe Touch

- Start in a push-up position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

-Tip* keep hips tucked and core tight and allow your body to be shifted over your hands for every Rep

Mountain climbers

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jump your feet out and in keeping hips parallel to the ground

Plank jacks

Block 3 (Upper Body Push)

Block 4 creates an absolute anabolic push to move for 6 minutes getting these movements done for 2 rounds!

Everything is based off time 
Round 1 - 35 seconds at each
Round 2 - 25 seconds at each

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you  are reaching extension press the dumbbells overhead immediately 
- Lower the dumbbells back to your shoulders repeating the movement and continuing the rep

Thruster DDB

Starting in a Squat stance 
- Drop into a Squat, as you are coming up, jump your feet together 
- fall right back into the squat and repeat

Squat Tap

- Run in place with high knees for time! Keep good arm swing and knees up to hips on each rep
- Increase speed as you feel comfortable

High knees

- Stand holding a band forward of your shoulders
- Keeping your arms locked out and core engaged 
- Pull your arms apart and back adding tension to the band while jumping your feet shoulder width 
- jump back to feet together and reset

Resistance band pull apart Jacks

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and tuck your knees up tapping your knees with your hands \n- Land softly and repeat the sequence for time or reps"

Friday (HIIT & Challenge) 9/2

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