Name: Playbook - Coach Calli - W1/D1 HIIT Abs: Phase 1
Uploaded: 2023-12-05T10:17:40.089Z
Duration: 20 min
Description: W1/D1 HIIT Abs: Phase 1

All you need is space on the floor!

Be intentional with your movements and focus on mind-muscle connection, while keeping intensity high.

General training phases on this program:
- Phase 1: Acclimation & isometrics (holding)
- Phase 2: Volume & intro to plyometrics
- Phase 3: Strength & speed
- Phase 4: Plyometrics & high intensity

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

Hip swings

• 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

• 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

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”

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

Figure 4 stretch

• 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

Full Warmup - 5min

4x20:10
- Planks can be done on elbows or hands
- Keep a running stopwatch to monitor start/rest times

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

- Start in a plank position 
- Squeeze abs to drive knees towards your chest
- Alternate sides, increase speed as you feel comfortable

Mountain climbers

• Laying on floor with knees bent, cross one ankle over opposite knee
• Take the opposite elbow to crunch across body to the elevated knee
• Do all reps, then switch sides

Cross crunch

Ab Circuit 1

3x20:10 
Introducing some single-sided (unilateral) movements. Take it slow until you get the hang of it

Side planks are timed for EACH SIDE

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder, keeping hips level
- Alternate to repeat on the opposite side

Shoulder taps

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Hold for time, then switch sides

Modification: perform on knees: keeping bent knees stacked with bottom knee on the floor

Side plank - R

Side plank - L

- Lying face down on the ground, arms and legs extended
- Raise opposite arms and leg, engaging your glutes/low back as you lift
- Pause at the top
- Lower back to starting position, alternate sides

W1/D1 HIIT Abs: Phase 1

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