Name: Playbook - Connor Obrochta - Monday 9/12- (Total Body Strength)
Uploaded: 2022-09-27T19:26:57.911Z
Duration: 60 min
Description: Monday 9/12- (Total Body Strength)

In this workout we will take 3 Barbell Movements and make them your focus around each block! DEADLIFT - SQUAT - ROW

Equiptment:
• Barbell
• DDB
• Plate
• Stability ball

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

Complete 4 rounds in total rotating through each movement! After the 4th round get into the 5th round of just the heavy DeadLift

Movements:
• Dead Lift
• SL Stability Ball Bridge 
• Stability Ball Rollout

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell Dead Lift

With your right feet on the stabiltiy ball bring your leg to 90’ and hold that position 
- drive your heel into the ball lifting your hips up to the sky engaging your glutes

90’ Glute Bridge Single Leg Stability Ball (R. Leg)

With your left feet on the stabiltiy ball bring your leg to 90’ and hold that position 
- drive your heel into the ball lifting your hips up to the sky engaging your glutes

90’ Glute Bridge Single Leg Stability Ball (L. Leg)

Start on your knees with your elbows on a stability ball
- Take your knees off the ground coming into a plank position 
- hold the plank with a wide base keeping your feet shoulder width apart
- press your arms over head controlling your core, and then take your arms back under your shoulders

Stability Ball Rollout

Block 1 (Deadlift)

Complete 4 rounds in total rotating through each movement! After the 4th round get into the 5th round of just the heavy Squat

Movements:
• Squat
• Revers lunge to OH press
• plank hip drop

- 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

- From a standing position take one giant step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- With the opposite hand press the dumbbell overhead (OH)
- Reverse the movement back to starting position - Complete desired reps then repeat on the opposite side

Reverse lunge w/ DB OH press ( R arm)

Reverse lunge w/ DB OH press (L. arm)

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

Block 2 (Squat)

Complete 4 rounds in total rotating through each movement! After the 4th round get into the 5th round of just the heavy Bent Row 

Movements:
• Bent Row
• Wtd Pushup 
• PUP lateral raise

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over barbell 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

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

Monday 9/12- (Total Body Strength)

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