Name: Playbook - Connor Obrochta - Thursday - 9/8 (Conditioning and Core)
Uploaded: 2022-09-27T19:26:57.931Z
Duration: 45 min
Description: Thursday - 9/8 (Conditioning and Core)

On this Thursday’s work out of corn conditioning allow yourself to push your aerobic states in endurance. Training some short bursts and some heavy weighted core.

Equiptment:
• Treadmill
• Bench/Box
• SlamBall
• DB/Plate

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

In this block you will complete an EMOM meaning every minute on the minute you will be working and completing reps within each minute.

Alternate each minute for 6 minutes 
• 50s run
• 10 lunge jump 10 Squat jump 10 plank jack

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

Run ‘Distance’

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- 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

- 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 1 (EMOM)

In this block work with short burst of sprints and plyometrics adding in some core.

4 rounds 

Round 1 - 4 sprints (back to back)
  + 5 box jump 10 Wtd sit up 10 Flutter 
Round 2 - 3 sprints 
  + 5 box jump 10 Wtd sit up 10 Flutter 
Round 3 - 2 sprints 
  + 5 box jump 10 Wtd sit up 10 Flutter 
Round 4 - 1 sprint
  + 5 box jump 10 Wtd sit up 10 Flutter

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

- 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

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted Straight Arm sit-up

- Hold the weight in both hands with your arms extended and your shoulders off the ground
- Bring one leg up and down (slow, controlled, focused)
- Alternate with opposite leg 
- Keep core engaged

Weighted hollow body flutter kicks (each side)

Block 2 (Sprint Work + PlyoMetric and core)

In this last and final block you’ll have a finisher of eight total rounds get this done as quickly as you can with little to no rest.

Movements:
• 5 Clean
• 5 Renegade row
• 20 Mountain climber (total reps)
• 20 bicycle crunch (total reps)

- Start holding two dumbbells
- Clean the dumbbells up to shoulder height
- Finish the clean by holding the dumbbells above your shoulders and elbows pointing straight ahead at eye level
- decelerate the DBs back down to the start going right back into your hinge 

** Tip - use your hips and drive through your flutes to accelerate the weight

DDB Hang Clean

- Begin in push up position with dumbbells in each hand
- Row one dumbbell toward your hip then lower it back down with control followed by the other side
- Complete a dumbbell push up

-Tip** keep a wide stance with your feet to ensure core control

Renegade row DDB

- 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

Thursday - 9/8 (Conditioning and Core)

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