Name: Playbook - Jules Shaw - W1/D1 HIIT Strong
Uploaded: 2022-11-23T17:32:30.205Z
Duration: 45 min
Description: W1/D1 HIIT Strong

Week 1/Day 1: HIIT Strong

Warm up with 5-10 mins of steady state cardio on the bike, rower, or running. 

Each triset involves 3 rounds of 3 different exercises, without rest. REST 1 MINUTE between each triset before moving onto the next triset. 

Work through the entire series of 3 trisets 2X to complete the workout.

3 rounds: 30 sec each, no rest between exercises
1-Superman lat row
2-Pushups
3-Jump squats

- Begin lying face down on the ground
- Extend your arms overhead and straight out
- Engage your glutes to bring your legs to a hover above the ground
- Raise your chest off the ground as you  pull your elbows back and engage your lats 
- Return arms to extend overhead as you lower your chest back down

Superman lat row

- Start with your hands just outside your shoulders 
- Bend at your elbows, keeping them about 45 degrees behind you, to lower down to the floor
- Tap your chest and thighs to the ground
- Extend your arms as you push back up

Push-ups

- Stand with feet about shoulder width apart
- Lower butt back and down while keeping chest up
- Once you reach the bottom of your squat, extend hips up as quickly as possible and jump so that feet leave the ground

Jump squats

Triset 1

3 rounds: 45 sec each, no rest between exercises
1-Russian twists
2-Plank toe taps
3-Single leg glute bridge

- Start in a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Begin in low plank position
- Lift one foot to tap about 45 degrees to the side
- Bring foot back to centre
- Repeat with other leg

Plank toe taps

- Begin lying down with legs  bent and feet flat on the ground
- Raise one leg off the ground straight out 
- Push through your heel on the ground  and squeeze your butt to raise your hips
- Lower back to starting position

Single leg glute bridge

Triset 2

3 rounds: 60 sec each, no rest between exercises
1-Pike pushups
2-Pistol squat (left leg)
3-Pistol squat (right leg)

- Start in pike position (like downward dog)
- Hands and feet are on the ground and hips in the air, keeping legs straight
- Lower your head towards the ground in front of your hands as you move forward onto your toes 
- Press your head and chest back through your arms to the starting position as you bring heels back to the ground

Pike push-ups

- Extend arms and right leg out in front of you
- Bend left knee to lower hips back and down as low as possible
- Push into the ground through your heel to stand back up

Modification: 
- Stand on left leg with arms out in front of you.
- Lower with control to a box or chair
- Push into the ground through your heel to stand back up on left leg

Pistol squat (left leg)

- Extend arms and left leg out in front of you
- Bend right knee to lower hips back and down as low as possible
- Push into the ground through your heel to stand back up

Modification: 
- Stand on right leg with arms out in front of you.
- Lower with control to a box or chair
- Push into the ground through your heel to stand back up on right leg

Pistol squat (right leg)

Triset 3

- Start in pike position (like downward dog)
- Hands and feet are on the ground and hips in the air, keeping legs straight
- Lower your head towards the ground in front of your hands
- Press your head and cheat back up through your arms to the starting position

W1/D1 HIIT Strong

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