Name: Playbook - Inanna Sarkis - HIIT: The Shredder (AMRAP)
Uploaded: 2022-01-12T02:39:00.248Z
Duration: 30 min
Description: HIIT: The Shredder (AMRAP)

Paola

Rory

Anastasia

Tatiana

Warm up: x 2 
- Banded glute bridge openers
- Banded march (front to back )
- Banded march (side to side)

20 min. AMRAP: (as many rounds as possible) 
- Ball slam
- Bear crawl - forward
- Bear crawl - backward
- Explosive jumping jacks
- Squat + up downs
- Side to side lunge

4min Ab Shred
- V Ups
- Russian Twists
- Tuck in w/toe touch
- Elbow Plank Rocks

-Place a band around your legs above the knees
-Lay  on your back and raise your hips into a glute bridge 
- Perform leg openers by pushing your knees apart and back together

Banded glute bridge openers

-Place a band around your leg above the knee and get into a semi squat position
-March forward and backwards in the low position

Banded march ( front to back )

-Place a band around your leg above the knee and get into a semi squat position
-March side to side in the low position

Banded march ( side to side )

Warm up

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl (forward)

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl backwards on your hands and feet
- Keep a neutral spine

Bear crawl (backwards)

- Squat down and jump high 
- Perform a jumping jam while in the air
- Land with soft knees safely

Explosive jumping jacks

- Stand riot your feet shoulder width apart holding a weight in front of you 
- Lower into the bottom of a squat
-Kneel one leg

Squat + up downs

-Stand in a wide stance with a weight in front of you
-Shift your weight and lower to one side in a side lunge
-Stand up and shift weight to the other side

Side to side lunge (10 each direction)

AMRAP

- Sit with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-up

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side (modification: no dumbbell, just rotate arms side to side)

Russian twist

- Sit in a v- sit with bent legs
- Left and tap each toe with your hands alternating sides
- Perform a leg kick out
- Return to the starting position and repeat

Tuck in with toe touch

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

HIIT: The Shredder (AMRAP)

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