Name: Playbook - Best Fitness - W1/D4 HIIT with Lower Body Focus
Uploaded: 2021-01-18T11:49:07.178Z
Duration: 30 min
Description: W1/D4 HIIT with Lower Body Focus

Mark

Adjust to rest throughout sets based on conditioning

You can use this circuit to warm up your muscles before any workout. Especially good for a cardio focused work out.

Starting standing up tall. Then hugging one knee in toward your chest and releasing it forward into a lunge.  Then bringing the opposing head down towards the floor and extending the top end up towards the ceiling having your body rotating towards the light that’s in front. Stepping back up to a standing position and alternate

Runners lunge with knee hug. (Toni)

Start standing sideways. And stepping 1 foot out in front then bending the knee then shifting your weight to the other knee. With the objective of stretching out the inner thigh as you go. Step off the back foot and allow yourself to rotate 180° and then repeat

Rotating lateral lunge (Toni)

Grab ankle and pull towards glute.  Rise opposing hand above head for balance. As you walk forward alternate sides.

Quad stretch with balance. (Toni)

Extend one foot slighting in front of the other with that toe flexed toward the ceiling. Reach hands down toward that front foot then reach hand toward the ceiling. Repeat alternate side as you walk

Toe touch hamstring stretch (Toni)

Standing up tall pulling your ankle up toward you and pushing your knee down towards the floor gently. You should feel your hip open up. Release foot take a step forward and repeat on other side

Figure 4 piriformis stretch (Toni)

Active warm up (Toni)

Stand up tall step one leg out to the side and bend that knee as the leg bends into a “squatting” type motions. Keeping the outer leg straight Using it just as a hinge point for the movement. 

Push hard if the bent leg to come all the way back up the a standing position with the legs together again.

Lateral lunge (Toni)

Make sure the seat is adjusted to your height. Knees should never fully extend in an assault bike. 

Make sure to push and pull hard with your hand. And also peddle with the legs.

Assault bike sprint. (Toni)

Lateral lunge and bike.

Placing 1 foot on top of the box. Powerfully drive through that top foot on top of the box. And trying to get a little bit of height from underneath that foot. Carefully do you sending the alternate foot back down towards the ground as you come back down from the hop

Power step up (Toni)

Starting with hands down by your side. Making sure the straps are taught. Sully do you send your hips back and down towards the ground extending the arms. Powerfully pull your body weight up then press the hands down towards the floor to come to a full standing position

TRX muscle up (Toni)

Power step up and TRX muscle up

Starting in a high plank position. Making sure your back is flat. Drive one need to add your chest then quickly press it back and bring the other knee towards your chest and quickly press it back. continuing at a quick pace keeping your court tape and hips is still as you can

Mountain climbers (Toni)

Slowly descending the hips back and down to your squat position them powering up through the standing into a hop. And carefully lowering back down into your squat position and repeat at a quick pace

W1/D4 HIIT with Lower Body Focus

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