Name: Playbook - Connor Obrochta - Tone & Shred - Lower
Uploaded: 2022-09-01T18:11:19.536Z
Duration: 60 min
Description: Tone & Shred - Lower

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 work with the mentality of heavier with each round/rep.

Push yourself each round and increase the weight as the reps decrease.

Slow this block down and get the most out of it!

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- With your back on a bench and feet out in front
- keep your middle to upper back on the bench and anchor a DB to your hips 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower down to starting position

Elevated DB Glute bridge

With a Dumbbell attached to your chest for your ‘Goblet Hold’
- Step back dropping down to 90’ with your back leg
- Drive through your front heel to bring yourself back up 
- Alternate sides

Goblet DB Reverse Lunge

- 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

Block 1 - (Wtd + Core)

In this block lift heavy with the Goblet Curtsy Lunge

On the next 2 movements push quicker reps!

** add weight to the pistol squat (optional)

** if no sled you can eliminate that movement OR push a bumper plate on the turf to mimic a sled sprint

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 

- Tip* try to keep your front knee inline with your toe not letting your knee fall outside of the foot.
- think about a clock ( you are 12 o clock) step your right foot back to 7 o clock and your left foot back to 5 o clock

Goblet Alternating Curtsy lunge

- Standing on one foot with the opposite leg forward
- Push your hips back and down as you lower 
- Touch the bench with your hips lightly 
- Stand back up
- Use your arms for counter balance
- Complete desired reps then repeat on the opposite side

Bodyweight assisted pistol squat (R. leg)

Bodyweight assisted pistol squat (L. Leg)

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly sitting back into a squat and decelerating your body 

**Load and explode quickly

Broad jump

- Stand behind the sled and grab the poles with a middle-grip hand position
- Engage your core muscles and push the sled forward, powering through each leg 
- drive your knee into your chest to create maximum power and drive as you move the sled forward
- Your foot stance should resemble your natural running position

**My guide would be for traveling 5 yards forward and back = 1 rep**

Sled push ‘Sprint’ (5 yards)

Block 2 - (Strength + HIIT)

In this block keep the heart rate up.

Max out on the sprint for 10 seconds OR as long as you can sprint at 100% effort!

Get through this block 4 rounds with NO REST!

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

Starting with one foot up on a bench standing lateral to it
- push through your heel keeping your hips back as you hop/shuffle over the bench replacing your other foot on
- sit back on your heel and drive back up through your heel and continue the reps

Lateral Bench Shuffle

In a lunge hold (L. leg forward)
- Take the DB from your chest and bring it down to your right back pocket rotating your shoulders
- from there take it back past your chest rotating your shoulders through and pressing off your your left side over head
- tip* focus on stability and rotating your shoulders square to each side to engage core

Lunge Hold Rotational Chop (L. leg)

In a lunge hold (R. leg forward)
- Take the DB from your chest and bring it down to your left back pocket rotating your shoulders
- from there take it back past your chest rotating your shoulders through and pressing off your your right side over head
- tip* focus on stability and rotating your shoulders square to each side to engage core

Tone & Shred - Lower

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