Name: Playbook - Gracie Kramer - Lower Body HIIT Workout
Uploaded: 2022-08-28T20:05:38.566Z
Duration: 20 min
Description: Lower Body HIIT Workout

Your workouts are some of my favorites. I follow another girl for hers and between the two of you I genuinely think I’ll reach my goals

Ariel

- Build up a sweat while you build those lower body muscles 
- This workout is designed to target the hamstrings, glutes, calves, & quads, while simultaneously raising your heart rate for a burnout workout

- activate your lower body with this high intensity interval circuit
- no equipment needed
- can be done entirely at home!

- Begin standard squat position
- Similar to squat jump, but instead bring feet together to an upright body position between reps
- Keep a good posture, stay on the balls of your feet for a strong dynamic movement, & keep core engaged

Squat jacks

- start exercise with a normal squat then raise RIGHT leg laterally when pushing up to extension 
- be sure to keep heel pointed upward to activate glute and outer thigh

Squat Lateral Leg Raise (R)

- start exercise with a normal squat then raise LEFT leg laterally when pushing up to extension 
- be sure to keep heel pointed upward to activate glute and outer thigh

Squat Lateral Leg Raise (L)

- Start movement with single leg RDL on the RIGHT SIDE
- reach for ground with opposite arm at bottom of RDL for balance
- push into heel for emphasis on glute
- extend up by pushing into ground with planted foot & driving knee towards chest with a small controlled jump
- if jumping out of the RDL affects form, you can modify the movement by eliminating the jump until you enhance your form

RDL Knee Drive Jumps (R)

- Start movement with single leg RDL on LEFT SIDE
- reach for ground with opposite arm at bottom of RDL for balance
- push into heel for emphasis on glute
- extend up by pushing into ground with planted foot & driving knee towards chest with a small controlled jump
- if jumping out of the RDL affects form, you can modify the movement by eliminating the jump until you enhance your form

RDL Knee Drive Jumps (L)

- start exercise in a lunge position on Right side
- push through both legs evenly
- drive the back leg forward and up toward chest with a dynamic jump at the top for full extension of the bottom leg

SL Lunge to Knee Drive (R)

- start exercise in a lunge position on Left side
- push through both legs evenly
- drive the back leg forward and up toward chest with a dynamic jump at the top for full extension of the bottom leg

SL Lunge to Knee Drive (L)

- Step back and bring your back knee down 
- Come down until both legs are at about 90 degrees
- bring back leg forward and drive knee up to chest
- keeping bottom leg firmly planted in the ground

Backward lunge (left)

Backward lunge (R)

- start with a lunge on one side 
- keep chest high with a slight forward angle
- push through both legs simultaneously then switch legs at the top of the jump
- can swing arms for balance and tempo 
- keep core tight to protect your back and knees

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