Name: Playbook - Connor Obrochta - Friday 9/23 - (HIIT Challenge)
Uploaded: 2022-09-27T19:26:57.860Z
Duration: 45 min
Description: Friday 9/23 - (HIIT Challenge)

In this workout the format is a “SUBTRACT ONE” format exercise format. This means you go through all of the exercises for the first round after the first round you subtract the last exercise. Continue to do that until there is only 2 exercises left

In this warmup connect 5 movements to prep your body for the stresses and loads you are about to encounter!

Hold each Rep for 3-5 seconds continuing to move through full range of motion!

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

- 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

Dynamic Warmup 2.0

Round 1 = exercises 1-7
Round 2 = exercises 1-6
Round 3 = exercises 1-5
Round 4 = exercises 1-4
Round 5 = exercises 1-3
Round 6 = exercises 1-2

- Work for time, distance, or calories
- Increase speed as comfortable

**Tip- sit up nice and tall keeping good posture.
‘Kick Back’
‘Lean Back’
‘Pull Back’
Reaching your hips are far up as possible

- 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

- Set the bench at 45 degrees, brining your chest to the top of the bench and toes curled under
- lift your chest off the bench and keep your head looking down 
- Row dumbbells to your hips contracting your lower lats 
- Keep your core tight and stay flat on the bench

Suitcase Row

With both DBs held at the top of a lateral raise 
-complete alternating lunge jump without letting the DBs drop or lower

Lateral raise hold alternating lunge jump

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Feel each Rep and contract your core

Bicycle crunches

- 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

- 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 9/23 - (HIIT Challenge)

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