Name: Playbook - Connor Obrochta - Total Lower + Glute
Uploaded: 2022-09-01T18:11:19.486Z
Duration: 60 min
Description: Total Lower + Glute

For this workout complete the 3 different blocks focusing on using the muscles of each movement 

Total lower with a glute ‘Booty’ focus! Try increasing the weight when you can and squeezing on each Rep to get the most out of each movement.

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

With this block there are 4 rounds 3 movements 

Complete the first round with a weight you know you can push for the intended reps

After each round take a short rest and try and increase the lbs to each movement as the reps decreases 

• Glute Bridge 
• Lateral Lunge (R. Leg)
• Lateral Lunge (L. Leg)
• Skaterw

- 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

- Place your feet hip-width apart, and dumbbell at your chest in goblet hold
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg locked out
- Return to the starting position

Goblet DB Lateral lunge (R. Leg)

Goblet DB lateral Lunge (L. leg)

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you sitting back into a 1/4 squat on the front heel
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

Block 1 - (Glute)

In this block you have 3 rounds to get through with 3 movements completing right and left sides 

As the reps decrease after each round continue to increase the weight!

• Lateral Step Up (R. Leg) ‘Heavy’
• Lateral Curtsy Step Over (R. Leg) ‘Lighter’
•Lateral Step Up (L. Leg) ‘Heavy’
• Lateral Curtsy Step Over (L. Leg) ‘Lighter’
• Elbow Plank Birddog

Standing next to the bench lateral to it being your R. Leg up on the bench
- grab a weight in your left hand
- keeping your hips back, drive up through your heel toe tapping at the top of the bench for stability
- step back down sitting back on your heel lowering slowly

Lateral Step Up (R. Leg)

- Standing with a bench to your side, bring your inside leg up onto the bench
- drive up through your front leg (R. Leg) bringing your back leg up and over onto the other side 
- Reverse the movement back to the start

Curtsy Step Over (R. leg)

Standing next to the bench lateral to it being your L. Leg up on the bench
- grab a weight in your right hand
- keeping your hips back, drive up through your heel toe tapping at the top of the bench for stability
- step back down sitting back on your heel lowering slowly

Lateral Step Up (L. Leg)

- Standing with a bench to your side, bring your inside leg up onto the bench
- drive up through your front leg (L. Leg) bringing your back leg up and over onto the other side 
- Reverse the movement back to the start

Curtsy Step Over (L. Leg)

- Start on your elbows in a plank position 
- Elevate one arm and the opposite leg extending away from one another 
- reset back to the start and alternate sides 

** Tip - control each movement OR drop to your knees and continue reps for modification

Elbow Plank Alternating Bird Dog

Block 2 - (Glute & Total Leg)

In this block run through 3 rounds of 4 movements all based off time!

If you can add minimal weight to the movements but if not push yourself to work for the entire time interval!

• Reverse Lunge Plyo Hop (R. Leg)
• Lunge Hold Pulse (R. Leg)
•Reverse Lunge Plyo Hop (R. Leg)
• Lunge Hold Pulse (R. Leg)
• Squat Tap
• Plank Hip Drop

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- drive back up to the starting position adding a hop through your front leg

Reverse lunge Plyo hop (R. Leg)

In a split lunge position with your right leg forward
- Focus on sitting back on your front heel bringing your back knee all the way down towards the ground
-come up 3/4 of the way not locking out the front leg and return to the bottom

Lunge Pulse (R. Leg)

Reverse lunge Plyo hop (L. Leg)

In a split lunge position with your left leg forward
- Focus on sitting back on your front heel bringing your back knee all the way down towards the ground
-come up 3/4 of the way not locking out the front leg and return to the bottom

Lunge pulse (L. Leg)

Starting in a Squat stance 
- Drop into a Squat, as you are coming up, jump your feet together 
- fall right back into the squat and repeat

Squat Tap

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

Total Lower + Glute

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