Name: Playbook - Ally Yanecek - W6/D5 HIIT
Uploaded: 2024-01-22T02:28:48.326Z
Duration: 25 min
Description: W6/D5 HIIT

Don’t grab your heaviest weights. Go lighter and focus on moving faster and more explosively.

4 to 5 rounds: 

1. Lunge to knee drive x 10 each 
2. Commandos x 10 each 
3. C skips x 15 each 
4. Bicycles x 15 each 
5. Curl to press x 10

- Sagittal leg swings x 10 each
- Frontal leg swings x 10 each
- Crossbody arm swings x 10
- Sagittal plane arm swings x 10
- Runner’s lunge to hamstring stretch x 10 each
- Down dog to up dog x 10

- Stand on one leg, tip hips back
- Keep core and back tight and STILL
- Freely swing leg side to side

Frontal Leg Swings

- Stand on one leg
- Keep core tight, back STILL
- Swing leg freely forwards and back

Sagittal Leg Swings

- Palms face each other
- Freely swing arms back and forth

Crossbody Arm Swings

- Bend forwards at hips
- Tighten core
***Palms face each other the WHOLE TIME 
- Freely swing arms

Sagittal Arm Swings

- Put one leg in front of the other
- Place hands on floor by your front leg
- Alternate between 
1) Keeping the front leg straight and (hamstring stretch)
2) Bending the front leg (runner’s lunge)


1 rep = Runner’s Lunge + Hamstring Stretch

Runner’s Lunge to Hamstring Stretch

- Begin in pike position 
- Keep knees straight
- Try to push heels to the floor 

- Keep core tight as you drop your hips to the floor
- Relax your low back

Down Dog to Up Dog

Full Body Warm Up

- Lunge back
- Drive your back leg through and up 
- Control back into a lunge again

Modification: take hop out

Lunge Knee Drive

- Begin in a plank position
- Engage your core
- Lower your right elbow, then left
- Raise to your right hand, then left

-Repeat on other side

*Try to avoid a lot of movement in your hips, don’t let them swivel

Modification: perform on knees, but still keep thighs long and butt down

Commandos

- March leg up to the front
- March leg out to the side


Modification: take the hop out
Advancement: pick up the pace (control needs to be maintained)

C Skips

- Prop self up on glutes, lean back 45 degrees, straighten legs to 45 

- Activate core to bring opposite elbow to knee


Modification: lower to ground and perform flat on your back
Advancement: place weights on your shoulders

Seated Bicycles

- Palms face forwards
- Bicep curl
- Raise hands to shoulders 
- Press to ceiling
- Slowly return to start

Curl to Press

4 to 5 rounds

W6/D5 HIIT

W1/D0 INTRODUCTION

Great workout for the first one in 6 weeks!

Sara

Perfect segments of workouts for postpartum. 💪

Lisa

You rock, girlfriend. That was a great start to my PPD workout regime 🙌🏼

Marie Bogh

W1/D1 Lower Body Focus

Great workout. Mobility finisher felt great to end things too.

W1/D2 Push/Pull

W1/D3 (option 1) Moderate Intensity Cardio

Finally getting back into the groove of working out and this appropriately kicked my butt. Thanks for the great workout!

W1/D3 (option 2) Moderate Intensity Cardio

W1/D4 Full Body Stability

W6/D5 HIIT

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