Name: Playbook - Connor Obrochta - Saturday - 9/3 (30 minute circuit)
Uploaded: 2022-09-27T19:26:57.955Z
Duration: 30 min
Description: Saturday - 9/3 (30 minute circuit)

This workout is a 30 minute circuit complete all 6 rounds in 30 minutes!
Format: “Subtract 1 exercise” - this means you work through all 7 movements! At the end of the 7 movements you subtract (delete completely) the 7th movement! 

**Plank row R & L arm is 1 movement shown in two short videos clips**

Example- 
Round 1 = Exercises 1 - 7
Round 2 = Exercises 1- 6
Round 3 = Exercises 1 - 5
Round 4 = Exercises 1 - 4
Round 5 = Exercises 1- 3
Round 6 = Exercises 1 - 2

- 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

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

PUP pull through DB (each side)

- 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 (each side)

In an elbow plank position on a bench, grab DB with left hand keeping right elbow on the bench and feet shoulder width
- row the DB up to your bottom rib cage, shoulder pulled down and back, keeping elbow in close
- Return full extension down and repeat

Elbow plank Row (L. Arm)

In an elbow plank position on a bench, grab DB with right  hand keeping left elbow on the bench and feet shoulder width
- row the DB up to your bottom rib cage, shoulder pulled down and back, keeping elbow in close
- Return full extension down and repeat

Elbow Plank Row (R. Arm)

Laying flat on your back with two DDBs anchored to the top of your shoulders 
- keeping a soft bend in your knees, drive your shoulder blades off the ground coming up to a sit up 
- at the top of your sit up press both DBs over head and reset

** Tip - at the top of the sit up bring your lower back through sitting up as tall as you can

Sit up to Press DDB

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

Battle ropes - Alt. Chops (each side)

With your hands at the top of a bench holding on either side of the pad and both legs off to one side of the bench
- shift over your hands, press through your hands into the bench jumping both feet up and over the bench to the other side
- landing softly immediately jump your legs back to the start

**Tip- For modification you can bring yourself to the end of the bench jumping both feet over an imaginary bench to feel safer about the movement

Saturday - 9/3 (30 minute circuit)

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