Name: Playbook - Connor Obrochta - Monday 9/19 (Total Body Strength)
Uploaded: 2022-09-27T19:26:57.879Z
Duration: 60 min
Description: Monday 9/19 (Total Body Strength)

With this total body workout we are doing for blocks segmented with push and pull also with upper and lower body. Start with a proper warm-up and work on some heavy weight for this total body workout.

Equiptment 
•Barbell
•Bench
•Dumbbells
•Pull-up Bar
•Stability ball

In this warmup connect 5 movements to prep your body for the stresses and loads you are about to encounter!

Hold each Rep for 3-5 seconds continuing to move through full range of motion!

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

- 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

Dynamic Warmup 2.0

In this block work with some heavy weight with push movements for the lower body

- 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

- 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 (L. Leg)

DDB Split Squat (R. leg)

- 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

Block 1 (Lower Body Push)

Block two works with Paul Paul movements for the lower body try to increase the weight in each round

Start with L leg forward and right toe at your left heel
- keeping all body weight shifted over your front leg 
- press your hips back hinging at the hips keeping a slight bend in your knee
- feel the load on the front hamstring
- drive your hips forward and repeat

DDB Single Leg DeadLift (L. Leg)

Start with R leg forward and left toe at your right heel
- keeping all body weight shifted over your front leg 
- press your hips back hinging at the hips keeping a slight bend in your knee
- feel the load on the front hamstring
- drive your hips forward and repeat

DDB Single Leg Deadlift (R. Leg)

Coming down to a lunge hold with your right leg forward
- make sure you have not legs at 90’ with your back knee hovering the ground
- with a DB at chest level holding on both sides of the DB heads 
- rotate your upper body pressing it laterally to the left then rotating all the way through and pressing to the right

Lunge hold 180’ press (R. Leg)

Coming down to a lunge hold with your Left leg forward
- make sure you have not legs at 90’ with your back knee hovering the ground
- with a DB at chest level holding on both sides of the DB heads 
- rotate your upper body pressing it laterally to the left then rotating all the way through and pressing to the right

Lunge hold 180’ press (L. Leg)

- 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

Block 2 (Lower Body Pull)

Block 3 focuses on upper body working with all push movements.

Starting with your middle to upper back on a bench and feet out in front
- Push through your heels raising your hips off the bench
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Bridge Chest Press DDB

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

- Tip* starting with hands under your shoulders, act like you are slightly crunching  and tuck your hips to squeeze your core, hold that position and allow your chest to fall inline with your hips

**drop to knees if needed**

Push up

In an elbow plank position 
- Take the Dumbbell in your left hand and press it out lateral keeping it off the ground
- Bring it back to under your chest and repeat

Plank Lateral Press (L. Arm)

In an elbow plank position 
- Take the Dumbbell in your right hand and press it out lateral keeping it off the ground
- Bring it back to under your chest and repeat

Plank Lateral Press (R. Arm)

Block 3 (Upper Body Push)

Lock for focuses on all Paul movements for the upper body try to go heavy on the Weighted movementd

- Hold the bar with your palms facing away from you
- Pull your body up engaging your back and pulling your shoulders down and back at the top
- Come up until your chin reaches the bars height
- Lower your body with a controlled movement

** Tip - For modification anchor a band to the top of the bar and step in the band with one foot to allow assistance

OverHand Pullup

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells up to your shoulders, leading with your elbows
- Lower the dumbbells back down with control

**Tip - keep your elbows higher than the eights at the top of the pull 
- act like you are Zipping up a sweatshirt

DDB High Pull

In a shoulder width standing position, knees slightly bent and hips back, core tucked
-Curl both DBs up to shoulder height and lower

-Tip* keep your shoulders pulled back, elbows out in front and glued to your ribcage

Monday 9/19 (Total Body Strength)

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