Name: Playbook - Dana Linn Bailey - REST or HIIT | Sunday | 1-2
Uploaded: 2022-03-07T15:09:23.089Z
Duration: 75 min
Description: REST or HIIT | Sunday | 1-2

Tell my family I'll miss them, and to remember me with fondness 💀💀💀

Shey

William

Nicole

Alexis

Jacqueline

I love this app!! The video clips are the best for tutorials and they help me modify the exercises to level and to the equipment I have at home. Thank you DLB for changing the daily up!!!

Jennifer

Anne

That workout kicked my ass, lol very hard. I loved it

Winter

Emily Morgan

First time completing the HITT and it was a challenging/awesome workout. It is not just a walk in the park! Expect to work your ass off!!

Kayla

Becky

coffeebeans22

Tough but in a fabulous way!!! Thank you!!

Geri

Cardio HITT days hit different.. makes you put in work!

Brenda

LOVED this workout!!!! Got the heart rate pumping and felt strong AF doing it!

Taylor Maureen

Martha Simone

That was amazingly difficult and awesome at the same time. Accidentally did 10 minutes worth of the cleans and 500m row…oops😂

Mike

Burpee’s are gross. However best hit in a while.

Candice Peterson

Amanda

Lacey

I love you the best workout ever you're awesome I thank you so much changing my life

Fotini

Saurabh

Michelle Long

Tania

Till

Heather

This kicked my ass. I couldn’t finish and I realize now, I cannot row to save my life. Great workout!

Virginia Dickson

Rossana

Don't couple this workout with leg day. Holy moly!!  I'm toasted. Happy 2022!!  #progress #fyke #dlbdailyfam

Marcie

Danielle Cross

Cassie

Jesus fuck.

Excuse the profanity, but that was the mantra throughout this workout 💀

1/2: REST DAY or HIIT

Warm-up: 1/2 mile run at 60%

10 EMOM (Every Minute on the Minute)
Minute 1: 10 Wall-Balls
Minute 2: 10 Burpees

CUPLETS for TIME: 
NOTE: No rest between rounds during cuplet, but rest 3-5 minutes between cuplets.

Part 1: 1 ROUND for TIME
- 18 Cleans (Barbell or DB)
- 500m Row

Part 2: 2 ROUNDS for TIME
- 12 Ground to Overhead (Barbell or DB)
- 300m Row

Part 3: 3 ROUNDS for TIME
- 10 Thrusters (Barbell or DB)
- 200m Row

CORE: 3 Rounds for Time
- 12 Alternating Single Leg Jack Knife
- 12 V-Ups
- 12 Hollow Body Knee Tuck

1/2 mile Jog

10 EMOM (Every Minute on the Minute)
Minute 1: 10 Wall-Balls
Minute 2: 10 Burpees

- Starting an arms distance away from the wall or target 
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement for time or reps

Wall Balls

- 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

Burpees

10 min EMOM

Part 1: 1 ROUND for TIME
- 18 Cleans (Barbell or DB)
- 500m Row

- Start with the bar at knee height
- Keeping slight bend in knees and a flat back
- Clean the bar up to your shoulders
- Extend your legs to stand up

Barbell hang clean

- 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

Part 1: 1 ROUND for TIME

Part 2: 2 ROUNDS for TIME
- 12 Ground to Overhead (Barbell or DB)
- 300m row

- Starting with dumbbell on ground 
- From squat position pull dumbbell up toward your shoulders 
- Toward the top of leg extension take the dumbbell overhead
- Lower the dumbbell back to ground and repeat the sequence on the opposite side

DB alt. ground to overhead

Part 2: 2 ROUNDS for TIME

Part 3: 3 ROUNDS for TIME
- 10 Thrusters (Barbell or DB)
- 200m row

- 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 Thruster

Part 3: 3 ROUNDS for TIME

CORE: 3 Rounds for Time
- 12 Alternating Single Leg Jack Knife
- 12 V-Ups
- 12 Hollow Body Knee Tuck

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single leg alt jackknifes

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Start with your arms and legs extended 
- Bring your knees in towards your chest 
- Extend your legs back out with out touching the floor

Hollow body w/ knee tuck

Core

REST or HIIT | Sunday | 1-2

Wiped out man the pump I have!!!! 😚 Thank You

Pamela Castleberry

I kinda shocked myself that I was stronger upper body than my lower than I thought I was. Sweet!!😋

Linden Bulloch

I wasn’t able to do the push ups. I’m weak in that area cause I’ve had shoulder surgery and my arms were shot after everything else. Something for me to work on.

REST or HIIT | Sunday | 1-2

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