Name: Playbook - Eian Scully - W2/D1 HIIT-Lift
Uploaded: 2022-11-10T20:30:50.643Z
Duration: 60 min
Description: W2/D1 HIIT-Lift

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, 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 pull-up

12 reps per side

•Start standing tall,
core and glutes engaged
•Lunge to the side with a flat back, pushing your hips back
•Push off your foot to return to start position, repeat lunge on the same side

Gym BB lateral lunge

Circuit 1

•Lay your upper back on a bench, feet below knees and holding the barbell on your hips 
•Thrust your hips towards the sky, squeezing your glutes at the top

Gym BB Glute bridge

6 reps per side

•Start standing tall,
core and glutes engaged 
•Lunge foreword, push off your front foot to return to start position, repeat lunging foreword with the other leg

Gym DB alternating lunge

Circuit 2

10 reps per side

•Engage your core and glutes 
•Lift one leg off the ground
•Sit back towards the chair while you reach foreword with your arms to maintain balance 
•Touch the chair with your glutes and then push off your bottom foot to return to standing

Gym box pistol squat

•Stand tall with your core and glutes engaged and bar at chest level
•Press the bar overhead until your arms are fully extended

Gym BB standing shoulder press

Circuit 3

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

Gym BB curl

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

Circuit 4

W2/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! 😅

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.

W2/D1 HIIT-Lift

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