Name: Playbook - Adam Swanson - HIIT/CORE/MOBILITY
Uploaded: 2023-05-07T17:44:42.170Z
Duration: 60 min
Description: HIIT/CORE/MOBILITY

Keri

29/12/21

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4 rounds of the movements below with no rest in between rounds.

⁃Feet outside shoulder width.
⁃Sit as low as you can in the squat.
⁃Grab both of your big toes with your arms inside your knees.
⁃Look up to the ceiling and inhale.
⁃While still grabbing your toes, press your hips back and stand up as high as you can.
⁃Exhale, tuck your chin in, and fold overtop.
⁃Return back to a squat and look up.

Squat to Stand Stretch

* Reps Are PER Side

⁃Assume exaggerated lunge position with right leg in front and left leg straight behind.
⁃Reach down and place left hand on ground at instep of right foot.
⁃Open up chest and reach right arm to sky; hold for one second.
⁃Rotate torso to start position and swing right arm across chest.
⁃Repeat stretch for specified reps; perform set in opposite direction.

Worlds Greatest Stretch

In one fluid movement I want you to:
⁃Arch your back.
⁃Suck in your stomach.
⁃Bring your hips forward.
⁃Tuck your chin into your chest.
⁃Round your shoulders forward like you are reaching.
⁃Inhale.
⁃Hold for 2 seconds.

Cats & Dogs

Sets Are PER Side*

⁃ Make sure both of you legs are positioned at a 90 degree angle (watch video).
⁃ Allow your chest to fall over top of your front knee.

90/90 Hip Stretch

MOBILITY TIME! 🔥

Choose your favourite piece of cardio equipment and find a steady pace to maintain.

Warm Up

Choose your favourite piece of cardio equipment and do intervals of 20 seconds HARD/10 seconds COMPLETELY OFF for 4 minutes straight. (ex, Sprints on the treadmill, as hard as you can on the assault bike, all out on the Stair Climber, Burpees, etc.)

TABATA

- Start with your knees tucked towards your chest to neutralize your spine and get your lower back pressed into the ground.
- As you lower your legs out and raise your hands make sure you keep your lower back pressed into the ground. 
- The closer you’re feet are to the ground, the harder It is to hold position!

Hollow Holds

*Reps Are PER SIDE*

- Drive your opposite elbow towards your opposite knee in an crunching motion.

Knee To Elbow Crunch

Core Compound #1

Do intervals of 20 seconds HARD/10 seconds COMPLETELY OFF for 4 minutes straight while performing burpees.

TABATA (Burpees)

- Do not let your hips dip down.
- Keep your core tight.
- Control the shoulder taps. Don’t rush them.

Shoulder Tap Planks

⁃Seated with your legs straight out in front of you and hands behind you for support.
⁃Lift you legs up and over a stationary object.
⁃Engaging your core throughout the movement.

HIIT/CORE/MOBILITY

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