Name: Playbook - Dana Linn Bailey - HIIT | Saturday | 4/27
Uploaded: 2024-04-28T23:00:21.723Z
Duration: 45 min
Description: HIIT | Saturday | 4/27

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Leigh

Sezz

4/27: HIIT
 
Warmup:
- Dynamic Stretching
- 10 min jog on treadmill
 
8 min AMRAP:
- 5 Hang Cleans DB or BB (115/85)
- 10 Box Jumps (30/24)
Rest 2 mins then move to next 8 min AMRAP
 
8 min AMRAP:
- 12 KB Swings (60/40)
- 6 Toes to Bar
Rest 5 mins then move to the 8 min AMRAP 
 
8 Min AMRAP:
- 7 DB Thrusters (50/30-35)
- 14 Feet Up Heel Touch Sit-Up
 
NOTES: the numbers in (parentheses) are estimates for guys/girls. Obviously choose your weight accordingly.

DYNAMIC Full Body WARM-UP: 

Perform each movement for 25-30 yards or 30 seconds each movement or each side. 

- Arm Circles
- Arm Swings
- Walking Quad Stretch w/ Calf Raise
- Walking Knee Hugs w/ Calf Raise
- High Knees
- Butt Kicks
- Walking High Leg Kicks
- Walking Single Leg RDL
- Lateral Lunge Shuffle
- Forward Lunge Windmill Stretch
- A-Skip + C-Skip
- Bootstrap Squat (Deep Squat w/ Hamstring Stretch)
- Switching Cossack Squat
- Scorpions
- Push-up to Pike

- Circle your arms from back to front then from front to back, warming up and stretching your shoulders

Arm Circles

- Swing both arms up and down to warm up and stretch the shoulders

Arm Swings

- Walk forward 25-30 yards while bringing one leg up for a calf stretch and the opposite leg performing a calf raise
- Alternating legs as you walk forward

Walking Quad Stretch w/ Calf Raise

- Walk forward 25-30 yards while bringing one leg up for a knee hug and the opposite leg performing a calf raise
- Alternating legs as you walk forward

Walking Knee Hugs w/ Calf Raise

- Run forward 25-30 yards with high knees (level with the waist)

High Knees - Forward

- Run forward 25-30 yards kicking your heels to your butt

Butt Kicks - Forward

- Walk forward 25-30 yards kicking your back leg forward and up as high as you can
- Alternating back and forth as you move forward

Walking High Leg Kicks

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, bringing your upper body down toward the floor as your raised leg comes up behind you 
- Touch the floor with both hands and lift back up engaging your glutes
- Stepping forward with your raised leg and repeat on the opposite side
- Alternating sides as you walk forward 25-30 yards

Walking Single Leg Deadlifts

- Complete a lateral lunge on each side before turning 180 degrees
- Repeat this movement pattern for 25-30 yards

Lateral Lunge Shuffle

- Lunge forward with one leg
- As you lunge forward, bring your hand down and place your palm on the ground next to the foot
- Maintaining the lunge position, take the opposite arm and rotate it up twisting your mid back (turning your chest toward the front leg)
- Return to the standing position then lunge and repeat with the opposite leg and arm
- Repeat this movement pattern forward for 25-30 yards

Forward Lunge Windmill Stretch

- Skip forward 25-30 yards alternating between an A-Skip (single leg hop driving one knee forward and up) and a C-Skip (single leg hop driving one knee up and to the side)
- Repeat on the opposite side

A-Skip + C-Skip

- Sit into a deep squat stretch, tucking your fingers under your toes
- Extend both legs, lifting your hips up and stretching the hamstrings
- Repeating this moment pattern for desired time

Bootstrap Stretch (Deep Squat w/ Hamstring Stretch)

- Begin with feet wide and toes pointed slightly out
- Bend one knee, sitting to that side while keeping the other leg straight
- Switch back and forth while staying low

Switching Cossack Squats

- Lying face down, place your arms out to the sides
- Keeping the shoulders squared to the floor, raise one leg up
- Bending at the knee, bring the foot over and across to touch your toes to the floor on the opposite side 
- Return to starting position and repeat on the opposing side

Scorpions

- From a Cobra stretch drive the hips up into a pike position 
- Hold here for a few seconds
- Shifting your weight forward and back alternate between a push-up and a pike

Push-up to Pike

DYNAMIC Full Body WARM-UP

Treadmill Jog

- 5 Hang Cleans DB or BB (115/85)
- 10 Box Jumps (30/24)

Rest 2 mins then move to next 8 min AMRAP

- Start with dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Clean dumbbells up to shoulders
- Press hips back and lower to parallel
- Extend your legs to come back up

DB Hang Squat Clean

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

8 min AMRAP

- 12 KB or DB Swings (60/40)
- 6 Toes to Bar

Rest 5 mins then move to the 8 min AMRAP

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell 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

Russian KB Swing

- Start by hanging on the bar, and focus on activating your core 
- Curl your legs up until your feet touch the bar

Hanging Toes to Bar

- 7 DB Thrusters (50/30-35)
- 14 Feet Up Heel Touch Sit-Up

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

DB Thrusters

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees  
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

HIIT | Saturday | 4/27

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