Name: Playbook - Derek Pratt - HIIT Lower Body - Day 3
Uploaded: 2021-11-15T20:27:06.040Z
Duration: 45 min
Description: HIIT Lower Body - Day 3

Today’s workout will be legs focused using body weight and bands.

Today’s focus will be on the lower body.

- With the band around the ankles 
- Increase speed as you feel comfortable

Jumping jacks

- with the band around your ankles 
-Slight Bend of the knees and jump as high and fast as possible.

Quick Vertical jumps

- body weight 
- one leg at a time 
- stand on one leg with the other leg strait up in the air. 
- slowly squat up and down

Single leg squats

- band around the ankle 
- stand on one leg at a time 
- slowly squat on the front leg while the back leg goes behind you like a sprint.

Runners

- laying on your side with the band around your ankle raise your leg straight up
- Lower it down and then back up

Lying lateral banded leg raises

Round 1

Here is round 2 of our HIIT band legs day! Keep up the pace and the good work. You got this!

- Place band around your ankles
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step forward with one leg then catch up with the other then backwards

band walk (ankles)

- With the band around your ankles squat down 
- when you hit the low point of your squat laterally lift one leg and alternate each leg as you squat up and down.

Squat to lateral leg lifts

- band around your ankles 
- lying on your back with your hips up 
- alternate kicking one leg up at a time fully extending

Hip Bridge with alternating leg extension

- Raise your leg engaging your glute
- Keep your hips squared
- kick back

Band donkey kicks

- band above your knee 
- sitting on all 4s with your lower back arched 
- laterally extend the leg and open up the hip

Kneeling lateral leg extensions

Round 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

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

Mountain climbers twist

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

HIIT Lower Body - Day 3

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