Name: Playbook - Julia Mellor T - Rope & HIIT
Uploaded: 2021-11-15T21:56:05.692Z
Duration: 35 min
Description: Rope & HIIT

- Double wave
- Alternating wave
- Lat sweeps
- Step up squat
- Squat jump to sit
- Plank jacks
- Up & down plank

- Slightly bend at the knees and maintain a tight core
- Synchronize the ropes to maintain an up and down pattern

Double wave

- Bend at the hips and knees to sink into a quarter squat
- Keep your back straight and chest up, 
- Raise and lower the ropes, alternating between your left and right hand

Alternating waves

- Bend your knees and maintain a tight core
- Pull the rope in and out horizontally

Lat sweeps

- Step up on a surface (ideally knee height)
- Lift the opposite knee to parallel
- Step down onto the ground and perform a squat
- Alternate legs

Step up squat

- Use a surface that is knee height (that is ideal)
- Squat down and sit on the surface 
- Perform a squat jump and return to the starting position

Squat jump to sit

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- Start in a plank position
- Go to your forearms while squeezing your core
- Plank up onto your hands

Rope & HIIT

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