Name: Playbook - Connor Obrochta - Tuesday 9/20 (Lower body workout)
Uploaded: 2022-09-27T19:26:57.874Z
Duration: 50 min
Description: Tuesday 9/20 (Lower body workout)

This lower body workout has three blocks with a warm-up to start. Make sure you focus on each movement and increase the weight for maximum results.

Equiptment:
•Band 
•Bench
•DDB

In this warmup connect 5 movements to prep your body for the stresses and loads you are about to encounter!

Hold each Rep for 3-5 seconds continuing to move through full range of motion!

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

- 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

Dynamic Warmup 2.0

In this block work with single leg movements going from right leg lateral lunge to right leg reverse lunge then complete the left side. For the Squat tap use weights to intensify the movement

- 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)

With dumbbell loaded on left down by your side
- Keep your shoulders pulled back 
- Step out with your R. leg and drop into 90’ 
- Sitting back on the front heel to lower into your lunge
- Drive back through front heel and repeat

DB Suitcase Lunge (R. leg)

Goblet DB lateral Lunge (L. leg)

With dumbbell loaded on left down by your side
- Keep your shoulders pulled back 
- Step out with your L. leg and drop into 90’ 
- Sitting back on the front heel to lower into your lunge
- Drive back through front heel and repeat

DB Suitcase Lunge (L. Leg)

With DDBs in a front rack hold, come down to the bottom of your Squat
- Never letting your feet come together, lateral walk (2 walks to the right 2 walks to the left)

Stay low the entire time

Squat Walk - Weighted

Block 1 (Single Leg Strength)

In this block focus on Gluth movement only. Squeezing each rep. As the reps decrease try and increase the weight for maximum results

- Begin by standing on a box/bench with one foot off
- Slowly lower foot down (3-5 seconds lower)
- Tap your toe and press through your front foot to lift back up

Negative Step Down (R. Leg)

Negative Step Down (L. Leg)

- 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

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  (R. leg)

Plank Leg Raise Banded (L. Leg)

Block 2 (Glute focus)

In this last block work with an EMOM (every minute on the minute). Completing 5 rounds. Holding the squat for the remaining time in each minute

- With DDBs in the front rack position lower into the bottom of a squat
- keeping your toes rotated slightly out in a shoulder width position
- drive through your heels to stand back up


** keep your elbows pointed up or straight out in front of you to make sure your chest stays up!

Front Rack Squat DDB

- 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

- Stand in a shoulder width stance with toes rotated out
- Hold DDBs between up at your shoulders  in front rack position 
- Lower into a squat and hold

Tuesday 9/20 (Lower body workout)

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