Name: Playbook - Cody Wright - W9/D3 Full Body HIIT
Uploaded: 2023-06-06T14:52:34.850Z
Duration: 60 min
Description: W9/D3 Full Body HIIT

0.5 mi Run

Running

Kettlebell Goblet Squat & Press

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike

- Begin with Kettlebell in hand and feet hip width
- Press hips back and lower kettlebell down until serious hamstring stretch
- Lift back up to standing and press hips forward
- Keep back straight and avoid rounding or arching

Kettlebell RDL

- Hinge at the hips to lean forward keeping your back straight
- Your knees should be slightly bent
- Pull the kettlebell to your torso keeping your elbows close to your body
- Engage your lats as you pull up 
- Lower kettlebell to starting position in a controlled motion

Kettlebell Bent Over Row

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

Block 1:

Overhead Dumbbell Reverse Lunge

- Standing behind a bench or box with a dumbbell in each had down at your sides
- Place your foot on to of the bench or bench
- Drive through your heel to stand up bringing your opposite leg up
- With control lower yourself down the other side while facing away from the box
- Turn around facing the box again
- Repeat until time or reps are finished

Dumbbell Box Step Over

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin Up

Block 2:

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunches

- Hold dumbbell/kettlebell in one hand
- Stretch opposite side obliques than the side holding dumbbell
- Flex side of obliques not holding dumbbell
- Return to starting position

Standing Weighted Oblique Crunch

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

Core:

Ski Erg

Barbell Hang Clean

Rower

Barbell Push Press

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell Front Squat

Finisher:

W9/D3 Full Body HIIT

W1/D1 Full Body

Keith Slaughter

W1/D2 Push Day

W1/D3 Pull Day

W1/D4 Leg Day

Tough workout physically and mentally. 💪🏽

W1/D5 Mental Toughness Training

W2/D1 Full Body

W2/D2 Push Day

W2/D3 Pull Day

W2/D4 Leg Day

W2/D5 Mental Toughness Training

W3/D1 Full Body

W3/D2 Push Day

W3/D3 Pull Day

W3/D4 Leg Day

W3/D5 Mental Toughness Training

W4/D1 Full Body

W4/D2 Push Day

W4/D3 Pull Day

W4/D4 Leg Day

W4/D5 Mental Toughness Training

W5/D1 Full Body

W5/D2 Push Day

W5/D3 Pull Day

W5/D4 Leg Day

W5/D5 Mental Toughness Training

W6/D1 Full Body

W6/D2 Push Day

W6/D3 Pull Day

W6/D4 Leg Day

W6/D5 Mental Toughness Training

W7/D1 Full Body

W7/D2 Push Day

W7/D3 Pull Day

W7/D4 Leg Day

W7/D5 Mental Toughness Training

W8/D1 Full Body

W8/D2 Push Day

W8/D3 Pull Day

W8/D4 Leg Day

W8/D5 Mental Toughness Training

W9/D1 Upper Body Strength

W9/D2 Lower Body Strength

W9/D4 Full Body

W9/D3 Full Body HIIT

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