Name: Playbook - Connor Obrochta - Wednesday 9/29 (Upper Body)
Uploaded: 2022-09-28T21:23:14.360Z
Duration: 55 min
Description: Wednesday 9/29 (Upper Body)

Total Upper Body workout starting with strength block then burning out shoulders and arms!

Equiptment:
•DDBs
•Bench
•Pull-up Bar
•Cable
•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

This block focuses on big upper muscle groups with added failure/fatigue

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

- 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

- Set the bench at 45 degrees, brining your chest to the top of the bench and toes curled under
- lift your chest off the bench and keep your head looking down 
- Row dumbbells to your hips contracting your lower lats 
- Keep your core tight and stay flat on the bench

Suitcase Row

- Hold the bar with your palms facing away from you
- Pull your body up engaging your back and pulling your shoulders down and back at the top
- Come up until your chin reaches the bars height
- Lower your body with a controlled movement

** Tip - For modification anchor a band to the top of the bar and step in the band with one foot to allow assistance

OverHand Pullup

Block 1 (Upper Strength)

Block 2 is shoulder focused! Shredding out delts and fatiguing the muscles!

Go heavy on the first movement ‘incline chest press’

Laying flat on an incline bench (45’) 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 incline chest press

a push-up position making sure your hands are under your shoulders, core is engaged, wide stance with your feet
- start with the DDB in each hand
- lateral raise one out to a T position then alternate

Pushup position DDB alt T 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

Standing Angled Press

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 lateral stopping at shoulder height and lower

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

Standing lateral 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

Block 2 (Shoulder Shred)

In this block focus on weighted to banded movements shredding out the biceps and triceps!

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

- 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

- 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

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 9/29 (Upper Body)

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