Name: Playbook - Connor Obrochta - Tuesday - 9/13 (Lower Body Strength)
Uploaded: 2022-09-27T19:26:57.906Z
Duration: 60 min
Description: Tuesday - 9/13 (Lower Body Strength)

In this workout you will have all focus on your lower body glutes hamstrings and quads. Use heavy weight when you can to intensify this work out.

Complete three blocks with a warm-up in the beginning.

Equipment:
• Kettlebell
• DDBs
• Band 
• Bench/Box

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

Treat this first block as a Glute activation and focused leg warm-up.

Get through 3 rounds back to back with little to no rest!

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

With a band around both ankles drop down into a 1/2 squat 
- keeping tension on your legs complete 2 walks to the right then 2 walks to the left 

** always stay in a shoulder width stance NEVER brining your feet together

Squat Walk Banded

In an elbow plank position with a band around your ankles
- Drive your heel keeping your leg locked out up keeping your toe pointed down
- squeeze your glute on each Rep

Plank Leg Raise Banded (L. Leg)

Plank Leg Raise Banded  (R. leg)

- Position yourself in a table top position, (hands under your shoulders knees under your hips keeping your knees off the ground) band anchored to both ankles 
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey Kicks Banded

Block 1 (Booty Band Glute Activator)

In this block work with some heavy weight and single leg movement. As the reps decrease throughout these 3 rounds try to increase the weights. Keeping the times movement always at 30 seconds.

- 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

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)

Block 2 (weighted/controlled)

For block 3 still use heavy weights throughout these 4 rounds. Again keeping the focus as the reps decrease to increase the weight for optimal results.

Keep full range of motion and focus on the exercise and muscles being used.

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swing

- 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
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Tuesday - 9/13 (Lower Body Strength)

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