Name: Playbook - Andrew Robey - Full Body (HIIT)
Uploaded: 2022-10-10T19:09:34.292Z
Duration: 60 min
Description: Full Body (HIIT)

Full Body (HIIT):
- Bent Over BB Row (3x10)
- Battle Rope Jumping Jacks (3x30 secs)
- KB Swings (3x30 secs)
- Straight Arm Cable Pull-down (3x10)
- BB Sumo Deadlift High Pull (3x10)
- Turkish Get Up (3x1)

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Battle Rope Jumping jacks

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

Kettlebell swing

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

- Start with a wide toed out stance and a barbell at your feet
- Pick up the bar and pull up to chin height, leading with the wrists 
- Maintain a tight core throughout the movement - Lower the bar down with controlled movement

Barbell sumo high pull

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position

Full Body (HIIT)

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