Name: Playbook - Connor Obrochta - Leg and Shoulder Workout
Uploaded: 2022-09-01T18:11:19.470Z
Duration: 45 min
Description: Leg and Shoulder Workout

* The goal of this block is to push yourself with the weight and intensity! As the reps decrease try to increase the weight! 

Block 1 (3 rounds) 6 exercises 

• Goblet Squat 
• Front Rack Squat to Press (R.arm) 
• Goblet Squat
• Front Rack Squat to Press (L.arm) 
• Squat Hold Bicep Curl
• Squat tap

Block 2 (4 rounds) 5 exercises 

• Alternating Reverse Lunge to OH Press
• Lateral Raise Hold Lunge Jump 
• Alternating Step Up
• Reverse Crunch Lateral Press 
• Wtd. Flutter Kick

Block 1 (3 rounds) 6 exercises 
**The goal of this is when the reps go down try and increase the weight each round!

• Goblet Squat 
• Front Rack Squat to Press (R.arm) 
• Goblet Squat
• Front Rack Squat to Press (L.arm) 
• Squat Hold Bicep Curl
• Squat tap

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

With the Dumbbell loaded on your right shoulder 
- open slightly wider than shoulder width or squat stance
- keeping your core tight and chest up
- send your hips back dropping into a squat keeping your knees pushed out inline with your toes 
- Add a press coming out of the Squat making sure you use your legs to push the dumbbell up 
- repeat

DB Front Rack Squat to Press (R. Arm)

DB Front Rack Squat to Press (L. Arm)

Starting in a wide sumo squat position with your toes rotated out and knees in line, keep that hold
- keep your chest up, shoulders pulled back
- have an underhand grip while you curl up to shoulder level and back down!

Squat hold DDB bicep curl

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

Block 1 (Squats & Shoulders)

Block 2 (4 rounds) 5 exercises 

• Alternating Reverse Lunge to OH Press
• Lateral Raise Hold Lunge Jump 
• Alternating Step Up
• Reverse Crunch Lateral Press 
• Wtd. Flutter Kick

With both DDBs held at your shoulders
- complete a reverse lunge pressing both DDBs overhead (OH) before stepping back up to the start
- continue to alternate sides

Alternating reverse lunge to OH press

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

- Place foot up onto the bench/box and push through your heel to stand up, switching legs at the top to come down 
- alternating sides as quickly as you can

*Tip* make sure you drive through your heel to step up and sit back on your heel to lower.

Alternating Step up

Sit up with good posture, slightly lean back with your upper body keeping your feet on the floor
- start with the weight at your chest and shoulders pulled back
- rotate upper body and shoulders while pressing the DB off to one side 
- repeat on other side

Reverse crunch Rotational Press

- Hold the weight in both hands with your arms extended and your shoulders off the ground
- Bring one leg up and down (slow, controlled, focused)
- Alternate with opposite leg 
- Keep core engaged

Leg and Shoulder Workout

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