Name: Playbook - Connor Obrochta - Total upper body HIIT
Uploaded: 2022-09-01T18:11:19.598Z
Duration: 60 min
Description: Total upper body HIIT

Complete 3 blocks with exercises! Each block will have rounds to get through before moving to the next block!

Block 1 - Chest Focus
Block 2 - Back Focus 
Block 3 - Shoulder Focus

Complete a block before going into the next block rotating through the rounds

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

This Block will be about chest, tri, and core

Make sure you rotated through the movements and push heavier weight when you can to maximize the results

Laying supine on a flat bench with feet flat and core engaged
- start with two DDBs extended right over your chest with palms facing away from your face
- allow DDBs to come down on either side of your chest keeping your elbows at 45’
- press DDBs back up to start and repeat

DDB Flat bench Chest press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides, glue elbows to your ribcage
- Extend your arms engaging your triceps ( hands end up on either side of your back pockets)
- Lower back to starting position

Bent over DB tricep kickback

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

- Tip* starting with hands under your shoulders, act like you are slightly crunching  and tuck your hips to squeeze your core, hold that position and allow your chest to fall inline with your hips

**drop to knees if needed**

Push up

Starting in a push-up position with your shoulders over your hands and core tucked
- drop to an elbow plank position
- bring one hand back replacing the same side elbow with your hand and extend back up to pushup position
- repeat

Plank Up Down

Block 1 (Chest push)

This Block focuses on your Back, Biceps, and shoulders!

Going through the movements for rounds, make sure you increase the weight while the reps decrease!

In a push-up from the floor starting with your hands under your shoulder. 
- take your left hand on the DB and row it up to the side lower rib cage
- reach out in front of your right hand fingertips to ensure full extension

Pushup Position Row (L. Arm)

- Begin with dumbbell in left hand at shoulder height
- Dip torso by 1/4 squatting and press dumbbell up overhead using your legs to push the weight up

DB push press (L. Arm)

In a push-up from the floor starting with your hands under your shoulder. 
- take your right hand on the DB and row it up to the side lower rib cage
- reach out in front of your left hand fingertips to ensure full extension

Pushup Position Row (R. Arm)

- Begin with dumbbell in right hand at shoulder height
- Dip torso by 1/4 squatting and press dumbbell up overhead using your legs to push the weight up

DB push press (R. Arm)

In a shoulder width standing position, knees slightly bent and hips back, core tucked
-Curl both DBs up to shoulder height and lower

-Tip* keep your shoulders pulled back, elbows out in front and glued to your ribcage

Standing bicep curls

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 (Back Shoulder)

This Block you will focus on your shoulders and Core burning out with some aerobic training

Make sure you push the weight on the movements but really focusing eliminating rest.

In a shoulder width standing position, knees slightly bent and hips back, core tucked
-raise both DBs up lateral stopping at shoulder height and lower

-Tip* keep your shoulders pulled down and back the entire down

Standing lateral raise

- Start in a plank position
- Shift over to your right hand and stabilize 
- Drive your knees towards your chest one at a time back and forth keeping your shins parallel to the ground and about an inch off the floor
- Increase speed as you feel comfortable

Mountain Climber Single Arm (R. Arm)

- Start in a plank position
- Shift over to your left hand and stabilize 
- Drive your knees towards your chest one at a time back and forth keeping your shins parallel to the ground and about an inch off the floor
- Increase speed as you feel comfortable

Mountain climbers Single Arm (L. Arm)

- 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 a shoulder width standing position, knees slightly bent and hips back, core tucked
-raise both DBs up to 45’ stopping at shoulder height and lower

-Tip* keep your shoulders pulled down and back the entire down

Standing 45’ Raise

In a shoulder width standing position, knees slightly bent and hips back, core tucked
-raise both DBs up to the front stopping at shoulder height and lower

-Tip* keep your shoulders pulled down and back the entire down

Standing front raise

In a shoulder width standing position, knees slightly bent and hips back, core tucked
-press both DBs up to 45’ angle ( corner of the room) stopping over for head height and lower

-Tip* keep your shoulders pulled down and back the entire down

Total upper body HIIT

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