Name: Playbook - Jules Shaw - W4/D1 HIIT Strong
Uploaded: 2022-11-23T17:32:30.302Z
Duration: 30 min
Description: W4/D1 HIIT Strong

Week 4/Day 1: HIIT Strong

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

This workout consists of 10 rounds without rest. 
Rest as needed, then perform the finisher as quickly as you can.

- Start in a low plank position
-  Rotate and lower your hips to one side
- Bring hips back to centre
- Repeat on other side
- Perform 8 reps (4 reps per side)

Plank hip dips

- Begin standing in squat stand with feet shoulder width apart and hands behind your head
- Perform a good morning by hinging at the hips and pushing your hips back
- Sit down by lowering your hips and bending your knees to a squat position
- Lift hips and extend knees to return to good morning position
- Squeeze glutes to extend hips back to standing

Kang squat

- Begin standing with feet about shoulder width apart
- Step forward into a lunge
- Push into front heel to stand up
- With same leg, step backward into a reverse lunge
- Jump up and switch legs in air to perform a jumping lunge 
- Repeat on other side
- Perform 8 reps (4 per side)

Forward + backward + jump lunge

Workout

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Keep your knees in line with your toes

Air squats

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