Name: Playbook - Eian Scully - W1/D5 HIIT-Lift
Uploaded: 2022-11-10T20:30:50.612Z
Duration: 60 min
Description: W1/D5 HIIT-Lift

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

Francisco Garcia

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

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

•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

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

Gym DB incline bench press

•Lay your chest on an incline bench, engage your glutes and pull your shoulders back and down
•Row the dumbbells back, focus on pulling back from the elbows
and squeeze your back at the top of the movement

Gym DB chest supported row

Circuit 1

12 reps per leg 

•Start with one leg up on a chair or step, engage your core and glutes
•Lunge down, keeping your front knee in-line with your foot (don't let it cave in)

Gym DB Bulgarian split squat

•Stand with your feet shoulder distance apart and dumbbells in front of you 
•Engage your core and glutes, make sure to keep your back flat the entire movement 
•Initiate the movement by pushing your glutes back, hinging  at the hips and chest going foreword
•Feel the stretch in your hamstring on the decent, push through your heels and squeeze your glutes to return to start position

Gym DB deadlift

•Sit on a bench hold the dumbbells at shoulder level
•Press the dumbbells up overhead

Gym DB shoulder press

Circuit 2

12 reps per side

•Start with your right knee and right hand on the bench, left foot on the floor
•Keep your upper arm in-line with your body and extend your arm behind your squeezing your triceps at the top

Gym DB bench triceps kickback

10 reps per side

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

Gym DB alternating curl

•Lay flat on your back, feet together, knee's open wide and hands straight above your head
•sit-up and touch your feet or the ground in front of your feet

Gym frog situp

Circuit 3

W1/D5 HIIT-Lift

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

Marc

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

W1/D1 HIIT-Lift

W1/D2 Active recovery/Cardio day

W1/D3 HIIT-Lift

W1/D4 Active recovery/Cardio day

W1/D6 Active recovery/Cardio day

W2/D1 HIIT-Lift

W2/D2 Active recovery/Cardio day

W2/D3 HIIT-Lift

W2/D4 Active recovery/Cardio day

W2/D5 HIIT-Lift

W2/D6 Active recovery/Cardio day

W3/D1 HIIT-Lift

W3/D2 Active recovery/Cardio day

W3/D3 HIIT-Lift

W3/D4 Active recovery/Cardio day

W3/D5 HIIT-Lift

W3/D6 Active recovery/Cardio day

W4/D1 HIIT-Lift

W4/D2 Active recovery/Cardio day

W4/D3 HIIT-Lift

W4/D4 Active recovery/Cardio day

Thank you!! I have not worked out since February! See you tomorrow.

W1/D5 HIIT-Lift

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