Name: Playbook - Danielle Gray - W4/D3 Core & Full Body HIIT
Uploaded: 2023-08-23T00:22:41.194Z
Duration: 30 min
Description: W4/D3 Core & Full Body HIIT

Warm up, complete core, then the main circuit & don’t forget to stretch!

Warm up and complete this before the main circuit.

Lie on your back with legs straight and together, toes pointed, arms by your ears. Lift your arms and your legs up at the same time and control back down to your back. 

Modifications: 
- SL V-Ups 
- Hollow Body Hold

Progressions: 
- V-Ups with a Lemon Squeezer

DL V-Ups

Lie on your stomach. Keep your arms by your ears and your legs and ankles glued together. Try to reach your arms behind your ears and lift your arms and legs as high as you can at the same time. Lower all the way down, do not collapse. 

Modification: 
- Arch Ups
- Lift just legs only and then just arms only 

Progression: 
- Ankle Weights 
- Hold a weight in your hands

Superman Lifts

Lie on your side on your elbow. Use your hand to help you lift your torso and push your arm straight. Reach your shoulder towards your knees. Legs straight or bent. 

Modification: 
- Legs bent (Demonstrated)

Progression: 
- Add a bent legged jackknife in between each straight leg rep

Reps are per side

Jackknives

Lie on your back, push your low back into the floor, lift your shoulderblades off the ground and try to wrinkle your shirt below your bellybutton. Rock while holding your hollow body positioning. 

Modifications: 
- Hollow Body Hold

Progressions:
- One Knee Bent
- Both Legs Straight
- Arms Over Head

Hollow Body Rocks

Start lying on your back in an open straddle, arms overhead, and pull yourself forward and up to reach through your legs.

Modification: 
- Lying L Sit Ups 
- Hold onto bottom of couch or chair & straddle legs up and down 

Progression: 
- Add a V-Up in between
- Full Straddle Thrus

Straddle Reach Thrus

Core

Warm up, complete core, and then start this circuit. Don’t forget to stretch!

Put your hands behind you on a raised surface fingers facing forwards. Keep your hips close to the box or bench and bend your elbows close to 90° and push all the way back up. 

Modification: 
- Seated on floor 

Progression: 
- Straight Legs (demonstrated)

Tricep Dips

Breathe in through your nose and out through your mouth with diaphragmatic 360 breathing. Keep breathing out of your shoulders and neck.

REST

Start in a plank with your feet on the sliders. Using your shoulders and core, drag your feet towards your hands thinking about getting your hips over your head. Keep your arms straight, NEVER bend. If you feel this in your quads, do your best to try to relax your legs and keep your focus on drawing your abs in and up and leaning forward with your shoulders over your wrists to complete the movement. 

Modifications: 
- Slider Body Saws 

Progressions: 
- Slider Pike In to Press Handstand

Slider Pike Ins

Jump sideways onto your outside foot, push off and jump to the other foot back and forth. Challenge yourself with depth, distance, and speed.

Modification:
- Curtsey Lunges
- Step behind taps

Skaters

Either use your arms to swing for momentum or put them as targets for your knees out in front of you. Make sure you're bringing your knees to your chest and not your heels to your butt. Stay on your toes and don't let your heels touch the ground.

Modifications:
- Marches In Place

Progressions:
- Tuck Jumps

High Knees

Squat down, place your hands flat on the floor, jump your feet back to a supported plank, jump your feet back in and jump. 

Modification: 
- Walk out and in 
- Skip the jump 

Progression: 
- Add a tuck jump 
- Do single arm or single leg

Burpees with Jump

Full Body HIIT

W4/D3 Core & Full Body HIIT

Lilah

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W1/D2 Core & Lower Body

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W2/D2 Core & Lower Body

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W3/D2 Core & Lower Body

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I am 59 and this was challenging and fun!

W4/D3 Core & Full Body HIIT

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