Name: Playbook - Connor Obrochta - Friday 9/30 (HIIT Challenge)
Uploaded: 2022-10-01T05:36:10.232Z
Duration: 35 min
Description: Friday 9/30 (HIIT Challenge)

In this workout make sure you have the mindset to get work done in 8 minute challenge blocks!

Equiptment:
•Sled
•Ropes 
•DDB
•Box

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

In Challenge 1 you have 8 minutes to get 3 rounds down working with heavy weight on each movement!

**On the pull through complete both sides as 1 rep.

- Holding dumbbells up at your shoulders in a front rack position 
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position driving through your heel

Front Rack Fwd. Lunge DDB

- Begin with a dumbbell in each hand
- Start with dumbbells between your legs hinged at your hips
- drive your hips forward allowing the weights to fly up OH completing the snatch

DB snatch (double)

In a push-up position making sure your hands are under your shoulders, core is engaged, wide stance with your feet
- start with the DB behind your wrists to the outside of your body
- reach through and pull the DB to the arm side and repeat

Pushup Position pull through DB

Challenge 1

In Challenge 2 you have 8 minutes to finish 3 rounds!

**Sled -> push down 5 yards as 1 rep and back 5 yards as 2 reps … etc

**Bear crawl -> crawl down 5 yards as 1 rep and back 5 yards as 2 reps … etc

- Stand behind the sled and grab the poles with a middle-grip hand position
- Engage your core muscles and push the sled forward, powering through each leg 
- drive your knee into your chest to create maximum power and drive as you move the sled forward
- Your foot stance should resemble your natural running position

**My guide would be for traveling 5 yards forward and back = 1 rep**

Sled push ‘Sprint’ (5 yards)

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor Move both arms at the same time up, then down, using your full range of motion to create continuous waves with the ropes

Battle ropes - overhead slam

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

Challenge 2

In challenge 3 you have 8 minutes to complete 4 rounds!

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

- Tip* starting with hands under your shoulders, act like you are slightly crunching  and tuck your hips to squeeze your core, hold that position and allow your chest to fall inline with your hips

**drop to knees if needed**

Push up

- 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

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before coming down

** Tip** faster you swing your arms and drop your hips the higher you will go

Friday 9/30 (HIIT Challenge)

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