Name: Playbook - Connor Obrochta - Lower Body Strength + HIIT
Uploaded: 2022-09-01T18:11:19.499Z
Duration: 60 min
Description: Lower Body Strength + HIIT

Lower Body Strength + HIIT workout to challenge your body to push through 4 rounds at a high intensity!

Complete all movements for the first round giving yourself 15s rest in between each movement! After the first round take a 30-60s rest.

With each round the reps will decrease so try and increase to the weight to get optimal results and to push yourself with reach rep!

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

Block 1 focuses on heavy barbell back Squat followed by 2 Plyo metric training movements!

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly sitting back into a squat and decelerating your body 

**Load and explode quickly

Broad jump

- Run in place with high knees for time! Keep good arm swing and knees up to hips on each rep
- Increase speed as you feel comfortable

High knees

Block 1 (Squat - Plyo)

Block 2 focuses on a heavy reverse barbell lunge followed by two Plyo metric movements!

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Alternating sides

Barbell reverse lunges

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- drive back up to the starting position adding a hop through your front leg

Reverse lunge Plyo hop (L. Leg)

Reverse lunge Plyo hop (R. Leg)

Block 2 ( Lunge - Plyo)

Block 3 focuses on heavy split squat with two Plyo metric movements?

- Start with your back foot on a bench 
- Bring your back knee down toward the bench sitting back on the front heel
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up

DDB Split Squat (R. leg)

- Start with your back foot on a bench 
- Bring your back knee down toward the bench sitting back on the front heel
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up adding a jump at the top

Lower Body Strength + HIIT

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