Name: Playbook - Inanna Sarkis - W2/D3 HIIT
Uploaded: 2021-11-16T14:23:14.882Z
Duration: 45 min
Description: W2/D3 HIIT

On exercises in two rounds specify if you should do x2 or do both legs in the amount of time set

Maiken

Razan

Nancy Riveros

Diana vinueza 

Warm up 

Circuit:
- Broad jump + back peddle
- Db thruster
- Db skater

Superset:
- Explosive  jumping  jacks
- Frankenstiens

Superset:
- Pop squat ladder 
- Banded mountain climbers

Cool down

- Set the ir bike so your knees are slightly bent when extended
- Place your hands on the handles and begin to pedal
- Use both your arms and your legs to increase speed

Air bike

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Warm up

- Crouch into a squat position 
- Explode forward jumping as far as you can
- Land softly
- Walk backwards inn a low position to the starting point

Broad jump + back peddle

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

- Hold a single dumbbell in the goblet position 
- Jump side to side in a skater motion
-Land safely

Dumbbell skater

Circuit

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

Explosive jumping jacks

- Kick one leg out straight and across to the opposite hand 
-Repeat to the other side and back and forth

Frankenstiens

Superset

- Pop in and out of ladder as you jump in and out while moving forward

Pop squat ladder

- Start in a plank position with a band around your legs above the knee
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Banded mountain climbers

- Place band just above your knees
 - Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Banded clam ( both directions )

- Sit with one leg extended and the other tucked behind you in a hurdler position 
-Bend over your extended leg stretching your hamstring

Hurdler stretch

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip

Lunge stretch

-Get on your knees and elbows as you open your legs stretching 
- Hold position

Frog stretch

- Sit in an open stance 
- Lean forward between your legs and hold stretch

W2/D3 HIIT

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