Name: Playbook - Connor Obrochta - Tone & Shred - Upper
Uploaded: 2022-09-01T18:11:19.609Z
Duration: 45 min
Description: Tone & Shred - Upper

This workout has 3 blocks with a beginning stretch!

In each block Challenege yourself with the weight when the reps decrease!

Equiptment:
•Dumbbells 
•Cable system
•Row machine

Great prep work for your shoulders for pre/post workout as a warmup! Make sure you go through each movement to it’s fullest range of motion!

Use these movements if you have shoulder mobility problems, kyphosis, or rounding of the shoulders!

Starting in a 1/2 kneeling position separating your font heel from your back knee
- push your hips as far forward as you can and hold them there
- from there pull on your knee with your opposite arm and rotate back knee side
- come back to the start rocking back on your back heel and locking your front leg out reaching for your toe to open up hamstring 

Complete 4 on each side 

***hold each for 4-8 seconds maximizing each rep

1/2 kneeling hip flexor rotation to straight leg reach

- Lying face down on the ground, arms and legs extended
- Raise one of your arms and your legs ( opposite arm opposite leg)
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

***hold each for 4-8 seconds maximizing each rep

Alternating Superman

- 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

- Lying face down on the ground, arms at 90’ on either side of your body and legs extended
- Raise your chest and both your arms up keeping the 90’ position and your legs staying on the ground 
- Engaging your glutes as you lift
- At the top press both hands over head continuing to reach up towards the sky bringing your thumbs together 
- Retrace and Lower back to starting position

Superman OH press

Shoulder Opener/Mobility Warmup

In this block work single arm (S.A.) movements followed by a total movement!

4 rounds of this block as the reps decrease each round try to increase the weight!

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)

In a 1/2 kneeling position 
- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull handles towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable row

- Keep your core tight and your back straight. Step out away from cable grabbing a handle in your right hand!
- Having a slight bend in your elbow, bring your hand out in front of your chest  together squeezing your pecs 
- Lower slowly bringing your hand back to either side of your body

Cable Fly (R. Arm)

- Keep your core tight and your back straight. Step out away from cable grabbing a handle in your left hand!
- Having a slight bend in your elbow, bring your hand out in front of your chest  together squeezing your pecs 
- Lower slowly bringing your hand back to either side of your body

Cable Fly (L. Arm)

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

Press jack

Block 1 - (Wtd. + core)

In this block work shoulders and core! 

3 rounds to get through maxing out on the ropes and going heavy on with the weight as the reps decrease!

- 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

In a 1/2 kneeling position with your right leg out in front, grab a DB with your left hand
- keeping your chest up, slightly hinge at the hips creating glute activation
- drive your hips forward and clean the DB up and immediately press it over head
- decelerate the DB back down and repeat

1/2 Kneeling Clean to Press (L. Arm)

In a 1/2 kneeling position with your left leg out in front, grab a DB with your right hand
- keeping your chest up, slightly hinge at the hips creating glute activation
- drive your hips forward and clean the DB up and immediately press it over head
- decelerate the DB back down and repeat

1/2 Kneeling Clean to Press (R. Arm)

Sit up with good posture, slightly lean back with your upper body keeping your feet on the floor
- start with the weight at your chest and shoulders pulled back
- rotate upper body and shoulders while pressing the DB off to one side 
- repeat on other side

Reverse crunch Rotational Press

Block 2 - (Shoulders + Core)

In this block get the 4 movements done for 2 rounds 

Challenge yourself to finish it in 6 minutes or less!

**On the Mountain Climbers do 20 each side 

** If no rower substitute it for a 90s treadmill run

- 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

- 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

Push up Toe Touch

- 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

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

Tone & Shred - Upper

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