Name: Playbook - Connor Obrochta - Wednesday 9/21 (Upper Body Strength)
Uploaded: 2022-09-27T19:26:57.869Z
Duration: 55 min
Description: Wednesday 9/21 (Upper Body Strength)

Today is an upper body workout focusing on strength stability control and core. In each block try to increase the weight while the reps decreased but still controlling throughout the full range of motion.

Equiptment:
•Bench 
•DDB 
•Barbell
•Trx
• Band

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

Work on Single Side Strength using your core to control the movement and your body!

Stabilize and control -> try and increase the weight as the reps decrease

Laying flat on an incline bench (45’)  with feet flat and core engaged
- start with a DB in your right hand extended right over your chest with palms facing away from your face
- allow the DB to come down on either side of your chest keeping your elbows at 45’
- press DB back up to start and repeat

Single Arm incline DB chest press (R. Arm)

Laying flat on an incline bench (45’) with feet flat and core engaged
- start with a DB in your left hand extended right over your chest with palms facing away from your face
- allow the DB to come down on either side of your chest keeping your elbows at 45’
- press DB back up to start and repeat

Single arm incline chest press (L. Arm)

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position

Bird Dog Row  (R. Arm)

Bird Dog Row (L. Arm)

Laying flat on your back with two DDBs anchored to the top of your shoulders 
- keeping a soft bend in your knees, drive your shoulder blades off the ground coming up to a sit up 
- at the top of your sit up press both DBs over head and reset

** Tip - at the top of the sit up bring your lower back through sitting up as tall as you can

Sit up to Press DDB

Block 1 (Strength)

In this block your main focus is the barbell bent over row. Keep adding weight throughout the rounds and truly focus on a heavy row.

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over barbell row

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull keeping your shoulders pulled down and back
- Slowly lower your body back down while keeping your feet in place the entire time

** Tip - Walk your feet in to make the movement harder 
Walk your feet back to make the movement easier

TRX row

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body towards the handles and hold
- while holding keep shoulders pinched back, jump your feet open and closed

TRX Row Hold Jack

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows shoulders pulled down and back
- Curl the band up keeping your elbows locked into your rib cage and bringing your hands to the outside of your shoulders
- Lower your hands releasing the tension from the band

Resistance band Bicep Curl

Block 2 (Strength Back + Arms)

In this block you will push to failure on each one of these movements. Working based off time to challenge your muscles and fatigue them.

- Start with a weighted plate on your back in push up position
- Bend your elbows to lower down until chest touches the floor
- Straighten arms to return to the starting position

Push-up - Weighted

In a 1/2 kneeling position with your right leg out in front, grab a DB with your left hand
- keeping your chest up, slightly hinge at the hips creating glute activation
- drive your hips forward and clean the DB up and immediately press it over head
- decelerate the DB back down and repeat

1/2 Kneeling Clean to Press (L. Arm)

In a 1/2 kneeling position with your left leg out in front, grab a DB with your right hand
- keeping your chest up, slightly hinge at the hips creating glute activation
- drive your hips forward and clean the DB up and immediately press it over head
- decelerate the DB back down and repeat

1/2 Kneeling Clean to Press (R. Arm)

With a band anchored out in front of you
- grab onto the band with both hands and hinge over at the hips
- keeping your elbows tucked into your rib cage and an underhand grip
- extend both arms back past your pockets squeezing your triceps and reset

Wednesday 9/21 (Upper Body Strength)

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