Name: Playbook - Ally Yanecek - W5/D4 HIIT W5
Uploaded: 2024-01-22T02:28:47.871Z
Duration: 25 min
Description: W5/D4 HIIT W5

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. Squat to knee drive x 10
 (squat + L knee + squat + R knee = 1)
2. Deadlift to row x 10
3. Jackknives x 20
4. Side plank hip dips x 10 each
5. Mountain climbers x 20 each

*1 rep = squat + R knee drive + squat + L knee drive 

- Tighten core, glutes, and quads

- Release glutes and quads to squat 

- Shift weight to one side — squeeze glute and quad of that leg to power to standing

- Drive opposite knee

Squat to Knee Drive

Aim for your row weight or even a bit lighter until you have the control of this move down

Spine should not bend at all

- Keep dumbbells close to legs while sinking down into your deadlift 

- Squeeze glutes to lift halfway 

- Row

- Release glutes to lower down

- Squeeze glutes to rise to stand

Deadlift to Row

- 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

- Side plank position, brace core

- Slowly release hold on the side of your core closest to the ground (to let your hip lower to the floor)

- Squeeze that side of your core to power back up

Side Plank Hip Dips

- Plank position: tighten core and shoulders 

- Drive knee to chest

Mountain Climbers

4 to 5 rounds

W5/D4 HIIT W5

W1/D0 INTRODUCTION

W1/D1 Lower Body W1

Abby

W1/D2 Upper Body W1

W1/D3 Full Body W1

W1/D4 HIIT 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 💪

W5/D4 HIIT W5

More workouts from Ally Yanecek