Name: Playbook - Connor Obrochta - Saturday - 9/10 (30 minute circuit)
Uploaded: 2022-09-27T19:26:57.921Z
Duration: 30 min
Description: Saturday - 9/10 (30 minute circuit)

This is you’re 30 minute burst workout!

Treat this as an AMRAP 
AS MANY ROUNDS POSSIBLE. In 30 minutes!

If you want a goal shoot for 3 rounds ***

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

Treat this block like an AMRAP: As Many Rounds Possible in 30 minutes 

8 Movements rotate through each of them, using weight that will push you!

Challenge yourself to get 3 rounds done!

- Run at a good pace for you 
- Increase speed and intensity as you progress

Run ‘Distance’

- Place the barbell across your upper back
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Alternating each side

Barbell forward lunge

In a Tabletop position ( hands under your shoulders knees under your hips, take your knees off the ground and hold that position)
- with DDBs in both hands engage your core and row one DB up at a time

**Tip - focus on keeping your knees 1” off the ground and shins parallel to the floor the entire time

TableTop Alternating Row

- 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

- Work for time, distance, or calories
- Increase speed as comfortable

**Tip- sit up nice and tall keeping good posture.
‘Kick Back’
‘Lean Back’
‘Pull Back’
Reaching your hips are far up as possible

- 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

In a push-up position making sure your hands are under your shoulders, core is engaged, wide stance with your feet
- start with the DB behind your wrists to the outside of your body
- reach through and pull the DB to the arm side and repeat

Pushup Position pull through DB

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

Saturday - 9/10 (30 minute circuit)

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