Name: Playbook - Connor Obrochta - Power HIIT
Uploaded: 2022-09-01T18:11:19.641Z
Duration: 50 min
Description: Power HIIT

Power HIIT is focused on explosive movements keeping your heart rate high, exploding through each rep, and pushing your endurance in this workout!

3 blocks based off time and reps

Equipment: 
• Slam Ball
• Box
• Dumbbells

Workout:
• Movement Prep 
• Block 1 ( Lower Body Power) 
• Block 2 (Upper Body Power)
• Block 3 (Total Body Power) 
• Block 4 (Burnout)

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

This Lower Body Power block focuses on tempo and explosive movement!

Complete 4 rounds through focusing on the Goblet Squat, creating a tempo (4sec lower 1sec pause at bottom, .5sec lift). Each round the reps decrease make sure you increase the weight, keeping the second and third movement the same!

- 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

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

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before coming down

** Tip** faster you swing your arms and drop your hips the higher you will go

Box jump

Block 1 (Lower Body Power)

This Upper Body Power block focuses on tempo and explosive movement!

Complete 4 rounds through focusing on the Single Arm snatch, exploding through each Rep! Each round the reps decrease make sure you increase the weight (snatch and t snatch), keeping the third movement the same!


** the reps are lower so keep the weight heavy but move it quick**

- Start in a dumbbell hang position 
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm overhead and keep your knees soft 
- Reverse the movement back down 
- Complete desired reps then repeat on the opposite side

DB single arm hang snatch (L. Arm)

DB single arm hang snatch (R. Arm)

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

- Hold a medicine or slam ball with both hands above your head
- Rotate the ball as fast as you can over head. Instead of slamming the ball down decelerate the ball on your hip side 
- pivot through your back foot as you rotate

Slam Ball Rotational Deceleration

Block 2 (Upper Body Power)

This Total Body Power Block has 3 rounds all based off time!

Pick a weight that will challenge you (use a weight you can move quick but stay heavy)

3 rounds - 1st round through is 30s on - 2nd round through is 20s on - 3rd round through is 10s on. 

Try to get the rounds done with 0-15s rest at the most

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 (L. Arm)

DB Front Rack Squat to Press (R. Arm)

- 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

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jump your feet out and in keeping hips parallel to the ground

Plank jacks

Block 3 (Total Body Power)

Get 4 rounds done in 4 minutes! 

Take no rest and push through these 4 rounds with a running clock! 

Burn it out and get your heart rate up ! Finish strong

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- As you rise to standing jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before coming down

Burpee box jump

- Start in a push-up position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

-Tip* keep hips tucked and core tight and allow your body to be shifted over your hands for every Rep

Mountain climbers

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Squat down as you slam the ball down
- Catch the ball with both hands on the bounce and repeat the movement

Slam Ball

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 4 - (Burnout)

Power HIIT

Became really hard to get it in within the five min window in rounds four and five.

Power HIIT

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