Name: Playbook - Connor Obrochta - Tuesday - 9/6 (Lower Body Strength)
Uploaded: 2022-09-27T19:26:57.940Z
Duration: 60 min
Description: Tuesday - 9/6 (Lower Body Strength)

Lower Body Day! Get after it with some heavy lifts for the lower body toning, tightening and building muscle!

Equiptment:
• Barbell 
• DDBs
• Stability ball 
• Mini Band

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

In this block you will work with a barbell back Squat as your focus movement!

As the reps decrease, increase the weight!

** if barbell is a new piece of equipment then stick with Dumbbells for the Squat! 

Use weight on the single leg pistol squat if you can

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Standing on one foot with the opposite leg forward
- Push your hips back and down as you lower 
- Touch the bench with your hips lightly 
- Stand back up
- Use your arms for counter balance
- Complete desired reps then repeat on the opposite side

Bodyweight assisted pistol squat (L. Leg)

Bodyweight assisted pistol squat (R. leg)

- With your heels starting on top of a stability ball drive your heels down into the ball
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring Curl Stability Ball

Block 1 (Heavy Squat*)

In this block work with dumbbells to create heavy controlled movements!

3 rounds through as you decrease the reps you increase the weight!

- Place the barbell across your upper back
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Alternating each side

Barbell forward lunge

- 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 (L. leg)

Goblet DB Lateral lunge (R. Leg)

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Alternating sides

Barbell reverse lunges

On your back with stability ball between your feet, bring your legs off the ground about 12”
- keep your lower back on the ground core engaged
- drive your heels into the ball squeezing for 2-3 seconds then release

Adductor Squeeze Pulses

Block 2 (Bi-Lateral Strength)

Burnout your legs and glutes with banded reps all based off time!

No rest! Max out reps!!!

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 a standing position with a mini band around both ankles shift over your left leg
- keeping stability (or hold onto something to help stability) drive your heel out lateral squeezing your glute 
- toe tap back to the start and repeat

Standing Lateral Leg Raise Banded (R. Leg)

a standing position with a mini band around both ankles shift over your right leg
- keeping stability (or hold onto something to help stability) drive your heel out lateral squeezing your glute 
- toe tap back to the start and repeat

Standing Lateral Leg Raise Banded (L. 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

Tuesday - 9/6 (Lower Body Strength)

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