Name: Playbook - Coach Calli - Full Body HIIT
Uploaded: 2023-12-01T18:22:38.788Z
Duration: 30 min
Description: Full Body HIIT

Set up everything in advance so your circuit flows well.

Modifications for:
• Chest press: floor press
• BB DL: DB DL
• Thrusters: curl-to-press
• Battle rope slam: slam ball or burpees

• WGS. 
• Focus: hip extension and thoracic rotation. 
• Try to get elbow to the floor, and bring arm up as if “wiping a wall.” 
• Keep hips open the whole time!

World’s greatest stretch

• Good dynamic stretch for the hips & low back. • Use off hand for balance. 
• Be sure to breathe.

Figure 4 stretch

• Front heel on the ground, feel a stretch in that 
hamstring. 
• Keep it moving by alternating legs. 
• Arms come up as hips come forward.

Hamstring stretch, dynamic

• Grab top of foot with the same-side arm. Feel stretch in quad. 
• Keep it dynamic by alternating legs. 
• Extra challenge: lift opposite arm in air during stretch (in demo). 
• Modification: grab ankle, hold on to a wall.

Quad stretch, dynamic

• Dynamic warmup drill. 
• Holding on to something sturdy, swing legs as high as possible
• Both forward & backward and side to side

Hip swings

Swing each arm across body and in forward & backward circles

Arm swings

• Can use a band, PVC pipe, or a broom. 
• Keeping arms straight, bring arms all the way down front and back.
• Poorly named, but it’s a good upper body warmup.

Shoulder “dislocators”

Two types, do both ways (shown in video)

1. Light hops, don’t worry about jumping high, just get coordination.
2. Bigger hops focusing on getting toes high in the air. Use arm swing

On both hops, keep body somewhat stiff and don’t use a lot of knee bend. Work should mostly be done from the foot/ankle

Pogo hops

Make sure you have space.

• step out to one side
• sink down into outside leg, so that you feel a stretch in adductors (inner thigh) of inside leg
• push off outside leg to return to center
• quickly switch legs

You can use opposite arm to touch outside leg’s foot

Lateral adductor dynamic stretch

Full Warmup - 10min

4-5 rounds of 10 reps

Rest as little as possible between rounds, but rest long enough to maintain decent (safe) form

- Start with weights overhead, getting shoulder blades/lat set
- Take a deep breath and lower weight, slightly tucking your elbows  
- Push the weight back up, working chest as you come up

Note: take your time setting up

Chest press, flat, DB

- Place the bar just above your laces
- Hinge down, pull slack out of bar but do not lift off ground yet
- Engage your lats, push feet through floor to bring bar and body up with neutral spine 
- Reach full extension keeping your upper body tight
- Hinge back down with a lot of control as you place bar on the ground (do not bounce)
- Repeat for reps, breathing at the top of the movement

BB Deadlift (conventional)

- Holding a dumbbell in each hand at your shoulders, lower into the bottom of a squat
- Stand back up 
- As you stand, press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Lift both arms up overhead before slamming the ropes to the ground in one powerful motion

Full Body HIIT

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