Name: Playbook - Eian Scully - W1/D1 HIIT-Lift
Uploaded: 2022-11-10T20:30:50.530Z
Duration: 60 min
Description: W1/D1 HIIT-Lift

Absolutely awesome!!! Can’t wait for tomorrows work out.

Francisco Garcia

Marc

Wow! The layout of these moves really get the heart rate up! 😅

Chris

Dynamic warmup flow to help get your body ready to lift weights safely!

•Start in the quadruped (all fours) position 
•Look to the sky and drop your belly/chest towards the ground  
•Reverse the movement by dropping your head towards the ground and lift your back as high as possible to the sky

Gym cat/cow

6 reps per side

•Start from the quadruped (all fours) position keep your core and glutes tight
•Extend one arm and the opposite leg as far out as possible
•Return to start position and repeat with your other arm and leg

Gym Bird dog

6 reps per side in each direction

•Start in a quadruped position (on all fours) knees under your hips and hands under your shoulders
•Lift your left leg out to the side as far as possible, then in a circular motion rotate your knee backward, down and around
•Complete the proscribed reps then repeat hip circles in the other direction rotating your knee back, around to the side and back in

Gym quadruped hip circles

6 reps per side

•Start in a kneeling position 
•Squeeze your glutes forward to get a hip stretch 
•Push your hips back and straighten your front leg to get a hamstring stretch

Gym hamstring/hip rocker

6 reps per side

•Lay on your back, legs lifted to 90 degrees
•Drop you knees all the way to one side, then all the way to the other side

Gym double leg spinal twist

6 reps per side

•Start laying on your stomach, extend your right arm out perpendicular to your body
•Push the left side of your chest away from the ground with your left hand, feel the stretch in your right chest/shoulder

Gym dynamic chest stretch

Lifting warmup flow

•Hold the bar shoulder width apart with palms facing you, core and glutes engaged 
•Pull your shoulders down away from your ears
•Pull yourself you with control 
•Lower down with control always using full range of motion

Gym chin-up

•Stand with your feet shoulder distance apart 
•Engage your core and glutes, make sure to keep your back flat the entire movement 
•Initiate the movement by pushing into the ground with your feet and squeezing your glutes foreword and shoulders back at the top 
•To lower down slowly push your hips and lower the bar down your legs, keeping your back flat the entire time

Gym BB deadlift

Circuit 1

•Lay on an incline bench with your shoulder back and down 
•Press the dumbbells up and together and squeeze your chest

Gym incline DB press

•Stand with your feet shoulder distance apart, toes can be pointed slightly out and hold the end of the dumbbell at chest height
•Squat down by sitting back knees in-line with your feet or slightly wider (Never collapsing in)
•Push the ground away with your feet to return to start position

Gym DB goblet squat

Circuit 2

8 reps per side

•Stand tall, shoulders back and core engaged and dumbbells perpendicular to the ground 
•Curl one dumbbell up at a time without moving your upper arms, squeeze your biceps at the top of the movement

Gym DB alternating hammer curl

•Sit on a bench, holding the dumbbell behind your head 
•Press the dumbbell all the way up until your arms are straight and squeeze your triceps

Gym DB overhead triceps extension

Circuit 3

•Hold the bar shoulder width apart, core and glutes engaged 
•Pull your shoulders down away from your ears
•Pull your legs up without swinging using your abs(you can also use bent legs to make it easier)

Gym hanging leg raise

•Kneel on the ground and hold the ropes to the sides of your head
•Crunch down, driving your elbows towards your knees and squeeze your abs at the bottom

Gym cable crunch

Circuit 4

W1/D1 HIIT-Lift

W1/D2 Active recovery/Cardio day

W1/D3 HIIT-Lift

W1/D4 Active recovery/Cardio day

What a great work!! And great trainer who is Inspiring and easy on the eyes makes it worth it

Love the set up of this workout! Could quickly move from one muscle group to the next.

W1/D1 HIIT-Lift

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