Name: Playbook - Connor Obrochta - Total leg workout & Core focus
Uploaded: 2022-09-01T18:11:19.459Z
Duration: 60 min
Description: Total leg workout & Core focus

Lower body and core focus with 3 different blocks in this workout! The idea is to increase the weight when you decrease the reps!

Complete all exercises of each block for the first round of reps/time then run through the exercises again for the next 3 rounds !

Block 1 (4 rounds) 5 exercises
• DDB Dead Lift
• R Leg weighted Split Squat 
• R Leg Plyo Split squat jump (unweighted) 
• L Leg weighted Split Squat 
• L Leg Plyo Solit squat jump (unweighted) 

Block 2 - Core -  (4 rounds) 3 exercises 
• Weighted Straight Arm Sit up
• Bicycle Crunches 
• Plank Hip Drop

Block 3 (4 rounds) 3 exercises 
• Goblet Lateral Lunge (L. Leg)
• Goblet Lateral Lunge (R. leg)
• Skaters

Block 1 (4 rounds) 5 exercises
• DDB Dead Lift
• R Leg weighted Split Squat 
• R Leg Plyo Split squat jump (unweighted) 
• L Leg weighted Split Squat 
• L Leg Plyo Solit squat jump (unweighted)

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Focus on neutral spine with your chin slightly tucked
- Stand straight back up pressing hips forward

- Tip* feel the load in your hamstrings

DDB Deadlift

- Start with your back foot on a bench 
- Bring your back knee down toward the bench sitting back on the front heel
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up

DDB Split Squat (R. leg)

- Start with your back foot on a bench 
- Bring your back knee down toward the bench sitting back on the front heel
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up adding a jump at the top

Split Squat Plyo Jump (R. leg)

DDB Split squat (L. Leg)

Split Sqaut Plyo Jump (L. Leg)

Block 1 ( Lower S.L)

Block 2 - Core -  (4 rounds) 3 exercises 
• Weighted Straight Arm Sit up
• Bicycle Crunches 
• Plank Hip Drop

- 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

- 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

Block 2 (Core)

Block 3 (4 rounds) 4 exercises 
• Goblet Lateral Lunge (L. Leg)
• Goblet Lateral Lunge (R. leg)
• Skaters
• Mountain Climbers

- 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

- 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

Total leg workout & Core focus

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