Name: Playbook - Connor Obrochta - Thursday 9/29 (Core + Conditioning)
Uploaded: 2022-09-30T16:52:41.610Z
Duration: 35 min
Description: Thursday 9/29 (Core + Conditioning)

Shred your core out and get your heart rate up with some of my favorite exercises all based off times formats 

Equiptment:
•Stability ball
•Treadmill
•DDB/Plate
•Sled

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 an alternating EMOM (Every Minute On the Minute)

Odd minutes (1-3-5-7-9)
•10s sprint 
•10 lunge jumps 
•10 Mountain climbers 

Even minutes (2-4-6-8-10)
•10 bicycle crunch 
•10 hip drop 
•plank hold (remaining)

Sprint as fast as you can for as long as you can
- keep a good arm swing and keep your body pushing as hard as you can for as long as you can

** Tip ** Max out sprint - go as hard as you can giving 100% effort for 8-12 seconds at the most

Sprint

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- 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

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Feel each Rep and contract your core

Bicycle crunches

In an elbow plank position with feet together
- keep hips slightly higher than shoulders
- allow hips to fall over to the right coming down towards the ground, picking your hips up and over to the other side

Plank Hip drop

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Tip* try pulling your elbows to your toes to create tension making the plank more difficult

Plank (elbows)

Block 1 (Alternating EMOM)

In this block you have 3 movements all based off different times 

Movement 1 = 50s on 10s off
Movement 2 = 40s on 20s off
Movement 3 = 30s on 30s on

4x through this workout

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

Run ‘Distance’

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you  are reaching extension press the dumbbells overhead immediately 
- Lower the dumbbells back to your shoulders repeating the movement and continuing the rep

Thruster DDB

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down allowing your chest to fall over your hands
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up and reach your right arm back to your left toe pushing your hips up in the air
- reset and complete on the other side

Thursday 9/29 (Core + Conditioning)

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