Name: Playbook - Connor Obrochta - L-U-T-C
Uploaded: 2022-09-01T18:11:19.669Z
Duration: 60 min
Description: L-U-T-C

4 blocks to complete 
Lower Body 
Upper Body 
Total Body 
Core 

Get through 3 rounds of each block with different reps! As the reps decrease increase the weight 

Circuit style format

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

Lower body block consists of 4 movements 3 rounds 

Movements:
• Timed run
• Wtd Squat 
• Wtd Squat walk
• Hamstring Curl

Equiptment:
• Dumbbells
• Stability Ball 
• Tread mill

- Run at a good pace for you 
- Increase speed and intensity as you progress

Run ‘Distance’

- With DDBs in the front rack position lower into the bottom of a squat
- keeping your toes rotated slightly out in a shoulder width position
- drive through your heels to stand back up


** keep your elbows pointed up or straight out in front of you to make sure your chest stays up!

Front Rack Squat DDB

With DDBs in a front rack hold, come down to the bottom of your Squat
- Never letting your feet come together, lateral walk (2 walks to the right 2 walks to the left)

Stay low the entire time

Squat Walk - Weighted

- With your heels starting on top of a stability ball drive your heels down into the ball
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring Curl Stability Ball

Lower Body Block

Upper body block 4 movements 3 rounds 

Movement:
• Suitcase Row 
• Weighted Push-up 
• Weighted Shoulder tap
• 1/2 Kneeling shoulder press (each side)


Equiptment:
•DDB
•Plate

- 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

- Start with a weighted plate on your back in push up position
- Bend your elbows to lower down until chest touches the floor
- Straighten arms to return to the starting position

Push-up - Weighted

- Start in a high plank position with a plate on your back and shoulder width or more stance
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

** Control your hips keeping them square  to the ground

Shoulder Tap - Weighted

In a 1/2 kneeling position with your left leg out in front, grab a DB with your right hand
- keeping your chest up, slightly hinge at the hips creating glute activation
- drive your hips forward and clean the DB up and immediately press it over head
- decelerate the DB back down and repeat

1/2 Kneeling Clean to Press (R. Arm)

In a 1/2 kneeling position with your right leg out in front, grab a DB with your left hand
- keeping your chest up, slightly hinge at the hips creating glute activation
- drive your hips forward and clean the DB up and immediately press it over head
- decelerate the DB back down and repeat

1/2 Kneeling Clean to Press (L. Arm)

Upper Body Block

Total body block 4 movements 3 rounds 

Movements:
• DDB snatch
• Alt PUP T raise  
• Plank OH press to kick back (each side)
• Sprint

Equiptment:
• Treadmill
• Dumbbells

- 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)

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
- lateral raise one out to a T position then alternate

Pushup position DDB alt T raise

In an elbow plank position 
- Take the Dumbbell in your left hand and press it over head keeping it off the ground
- In one straight line pull the dumbbell extending back into a Tricep kickback and repeat

Plank OH Press to Kick back (L. Arm)

In an elbow plank position 
- Take the Dumbbell in your right hand and press it over head keeping it off the ground
- In one straight line pull the dumbbell extending back into a Tricep kickback and repeat

Plank OH Press to Kick back (R. Arm)

Sprint as fast as you can for as long as you can
- keep a good arm swing and keep your body pushing as hard as you can for as long as you can

** Tip ** Max out sprint - go as hard as you can giving 100% effort for 8-12 seconds at the most

Sprint

Total Body Block

Core block 4 movements 5 rounds 

EMOM - Every Minute on the Minute 

complete all 4 movements within 60s finish with the plank hold until the next minute starts

Movements: 
• Weighted Sit up
• Bicycle Crunch 
• Plank Hip Drop 
• Plank Hold 


Equiptment:
• Plate

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted Straight Arm sit-up

- 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

In an elbow plank position with feet together
- keep hips slightly higher than shoulders
- allow hips to fall over to the right coming down towards the ground, picking your hips up and over to the other side

Plank Hip drop

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Tip* try pulling your elbows to your toes to create tension making the plank more difficult

Plank (elbows)

Core Block

L-U-T-C

Became really hard to get it in within the five min window in rounds four and five.

Jonathan

“5/5 Workout”

Total Body Workout (Based off Time)

Aerobic Push - Total Body Workout

Banded Total Body Shred

Body Weight HIIT Flow

Starting using this as a finisher for 2-3 workouts a week. Love this routine!

AMRAP Total Body HIIT

HIIST Circuit

Power HIIT

Cardio push HIIT

Step your workout up (stair workout)

It wasn’t 45 minutes.  Took me 30 minutes with a 1 minute rest between sets 3 & 4. I increase log chops to 30 seconds each leg to keep the clock time easier to track. A timer in the workout with the built in suggested times would be nice so I wouldn’t have to track the the clock so much.

L-U-T-C

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