Name: Playbook - Connor Obrochta - Friday - 9/9 ( HIIT Challenge)
Uploaded: 2022-09-27T19:26:57.926Z
Duration: 40 min
Description: Friday - 9/9 ( HIIT Challenge)

In this Friday work out, after your dynamic warm-up, you will have two blocks that are considered to be challenges. Get through each block 6 rounds in 15 minutes.

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

In this block work to get 6 rounds done in 15 minutes. Focus on a weight that’s going to challenge you even if you have to alter the weight for each movement. If you do not have a TRX use a barbell and create an inverted row.

- 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)

- 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)

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- 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

TRX row

Starting with one foot up on a bench standing lateral to it
- push through your heel keeping your hips back as you hop/shuffle over the bench replacing your other foot on
- sit back on your heel and drive back up through your heel and continue the reps

Lateral Bench Shuffle

Block 1 (Challenge #1)

In this block is your second challenge to get 6 rounds done in 15 minutes. If you do not have a kettle bell you can always swing a dumbbell holding one side of the dumbbell head.

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swing

Starting with your feet together
- drop down into a lunge position decelerating your body
- think about hoping both feet on either side of an imaginary line
- jump both feet back together and switch sides

Drop Lunge

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

Starting in a push-up position with your shoulders over your hands and core tucked
- drop to an elbow plank position
- bring one hand back replacing the same side elbow with your hand and extend back up to pushup position
- repeat

Plank Up Down

- Stand a few inches lateral to 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** the faster you swing your arms down and drop your hips before exploding the higher you will jump

Friday - 9/9 ( HIIT Challenge)

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