Name: Playbook - Eian Scully - W4/D5 Backpack - full body HIIT
Uploaded: 2022-11-10T20:30:50.841Z
Duration: 60 min
Description: W4/D5 Backpack - full body HIIT

This full body HIIT routine will help tone your muscles, burn fat and improve cardiovascular conditioning!

•Dynamic stretches are great for warming up and improving athletic ability and mobility

2x3 reps per side
•Start standing tall, walk your hands down Into a plank 
•Bring your right foot up to your right hand
•Raise your right hand towards the sky and then your right elbow to the ground  
•Push your hips back and straighten your right leg to get a hamstring stretch 
•Walk your hands back towards your feet and stand tall

Greatest stretch

2x6 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

Hip/hamstring rocker

2x6 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

Double leg spinal twist

Dynamic warmup

12 reps per leg

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

BP back to front lunges

•Hold the backpack in front of you, engage your core and glutes 
•Hinge foreword by keeping a back flat and pushing your glutes backwards (feels the stretch in your hamstrings) 
•Push through your heels and use your glutes to return to standing

BP deadlift

10 reps per side

•Sit tall with your legs hovering an inch off the ground, legs bent
•Touch the backpack to the ground on one side of you and then the other

BP Russian twist

Circuit 1

12 reps per side

•Start standing tall,
core and glutes engaged 
•Lunge backwards, your back leg will go across your body and your back foot will come right to the outside of your front heel 
•Push off your back foot to return to start position, repeat lunge with the same leg

BP curtsy lunge

•Assume the side plank position
•Crunch your top elbow to your top knee and  squeeze your obliques
•return to start position

Side plank + knee to elbow

•Assume push-up position 
•Lower down onto your forearms 
•Raise back up to plank position

BP high/low plank

Circuit 2

•Stand with your feet shoulder distance apart, toes can be pointed slightly out
•Squats down by sitting back knees in-line with your feet or slightly wider (Never collapsing in)
•Push the ground forcefully, jumping off the ground. Land softly returning to standing position

BP jump squat

•Stand tall, shoulders back and core engaged 
•Hold the backpack in front of you and row it upwards keeping your elbows high, keep your shoulder's down away from your ears (Don't shrug)

BP upright row

12 reps per leg

•Start in a split leg stance, core and glutes engaged 
•Squat down with control until your back knee is an inch off the ground
•Push through your front foot to return to standing

W4/D5 Backpack - full body HIIT

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