Name: Playbook - Connor Obrochta - Monday - 9/5 (Total Body Strength)
Uploaded: 2022-09-27T19:26:57.945Z
Duration: 60 min
Description: Monday - 9/5 (Total Body Strength)

Gianna

This workout is a total body strength workout! Focusing on weighted movements with some short bursts of cardio in the blocks

Challenge yourself to push heavier weight when you can and work with minimal rest!

Equiptment:
• Bench
• Bands 
• DBBs

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!

4 rounds - as the reps decrease work on increasing the weight and staying with full range of motion on each Rep!

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Focus on neutral spine with your chin slightly tucked
- Stand straight back up pressing hips forward

- Tip* feel the load in your hamstrings

DDB Deadlift

- Place your feet hip-width apart, and dumbbell at your chest in goblet hold
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg locked out
- Return to the starting position

Goblet DB lateral Lunge (L. leg)

Goblet DB Lateral lunge (R. Leg)

Starting with your feet together
- drop down into a lunge position decelerating your body
- think about hoping both feet on either side of an imaginary line
- jump both feet back together and switch sides

Drop Lunge

- Start on your hands and knees 
- Take your knees off the ground and hold
- Elevate one arm and the opposite leg extending away from one another 
- reset back to the start and alternate sides 

** Tip - focus on keeping your knees under your hips and 1” off the ground on each rep

Table Top Alternating Bird dog

Block 1 (Lower Body)

Upper body block!

4 rounds - focus on the weighted movements!

As the reps decrease after each round try to increase the weight

Laying supine on a flat bench with feet flat and core engaged
- start with two DDBs extended right over your chest with palms facing away from your face
- allow one DB to come down at a time on either side of your chest keeping your elbows at 45’
- press DB back up to start and repeat on other side

Alternating DDB chest press

Starting in a push-up position with both hands holding DBs 
- complete one pushup keeping your core engaged and allowing your chest to fall over your hands
- as you push yourself up take your right arm and pull the DB straight up to the sky stacking your right hand over your left hand
- decelerate the DB back down and complete on the other side

Pushup to DB ‘T’ Snatch

With a band anchored out in front, come to a lunch hold
- Grabbing both handles, create a reverse fly by keeping your arms slightly locked out and pulling the band back behind your shoulders 
- keep your chest up and shoulders pulled down and back on each pull

Lunge hold (L. leg) banded reverse fly

Lunge hold (R. leg) banded reverse fly

Block 2 (Upper Body)

This block is 6 rounds in 10 minutes 

Get it done!!! Use a weight you can move quick but will still challenge you.

**1:40 per round to stay on track**

Starting with DB at chest height and hands on either side of DB head
- 1/4 dip your hips pressing the DB OH while jumping your feet out shoulder width
-as you pull the DB down jump your feet back together

Press jack

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

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

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

** crawl 5 yards forward 5 yards back

Bear crawl

In an elbow plank position
- shift your body slightly forward bringing your right knee up to your right tricep
- extend back to the start and repeat

Tip* allow your core to work pulling with your abdominal muscles feeling each Rep

Monday - 9/5 (Total Body Strength)

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