Name: Playbook - Ally Yanecek - W1/D4 HIIT W1
Uploaded: 2024-01-22T02:28:48.050Z
Duration: 25 min
Description: W1/D4 HIIT W1

Tip: perform explosively, don’t try to grab your heaviest weights. Focus on being quick with control. 

This will be a shorter workout. You can add flexibility / mobility training or cardio afterwards if you want something more. 

4 to 5 rounds: 
1. Kettlebell or dumbbell swings x 20
2. Jackknives x 20
3. Rebound lunges x 10 each way, each leg
4. Plank shoulder taps x 10 each
5. Squat to press x 10

- With chest lifted and core engaged bend at the waist
- Lift weight off the ground allowing it to swing between your legs
- Drive your hips forward propelling weight forward and up
- Stopping just in front of the shoulders 
- Allow weight to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell / Dumbbell Swing

- Begin on your back
- Legs and arms straight, core flexed
- Tighten your core muscles to lift your legs up
- Lift your shoulders off the ground and reach for your toes
- Roll back down slowly and repeat

Jackknives

- Stand on one leg
- Perform a backwards lunge, straight into a forwards lunge 

Major focus on stability

Rebound Lunges

- Plank position 
- Do not move spine or hips from this position… keep them still and tight

- Press hands down (think about pushing floor away)
- Lift one and tap opposite shoulder

Plank Shoulder Taps

- Dumbbells at shoulders

- Sink hips back into a squat

- Squeeze glutes and quads to explode to stand and float dumbbells overhead

- Slowly lower dumbbells

Squat to Shoulder Press

4 to 5 rounds

W1/D4 HIIT W1

W1/D0 INTRODUCTION

W1/D1 Lower Body W1

Abby

W1/D2 Upper Body W1

W1/D3 Full Body W1

W2/D1 Lower Body W2

I loved it! You’re like, so amazing!! Thanks girlie!

W2/D2 Upper Body W2

W2/D3 Full Body W2

Loved this one! Only took me about 3-4 minutes per round 💪

W1/D4 HIIT W1

Community

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