Name: Playbook - ATO FITNESS by Kayla Rossi - 6.16 | HIIT & abs
Uploaded: 2024-02-04T18:51:51.562Z
Duration: 45 min
Description: 6.16 | HIIT & abs

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- put hands on floor and feet on ball in a plank position
- using your core pull your legs in to a pile position

Stability Ball Pike ins

- hold medicine ball in hands overhead 
- as you crunch up lift legs into a “V” and pass ball back and forth between hands and feet

Medicine ball “V” pass

Landmine sit ups

- go into a plank position with arms slightly in front of body
- with hands on plate rock back and forth keeping core tight

Plate Plank Rocks

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time
** add plate on back for extra resistance

High plank hold

AB CIRCUIT

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

TRX jump squats

Stand sideways. While rotating body throw the ball into the wall using core and upper body. Each side 30 seconds

Rotational Medicine ball throw against wall

Put band around forearms. Move one arm forward then side. Repeating for 30 seconds each arm.

Banded plank walks

Bear crawl Plate push

HIIT CIRCUIT 1

Stair master

Put band right above knees, squat down slightly. Push knees out and focus on activating glutes every step

Banded stairs

Stair master circuit

6.16 | HIIT & abs

Derrik Olmstead

SHOULDERS 🤘🏻

Just finished this right after quads!! Badass shit. Really hard. Really Intense. I felt like I was gonna give up but I kept going because I enjoy how this program pushes me!!

Leg FINISHER circuit 😮‍💨😮‍💨

Lisa

Awesome workout definitely feel it once finished!!

Ryan

Anne

30 min SHOULDER BURNER 😤

Wolves Forever!!! I love all of these workouts. This is my favorite quad workout.

QUADS 😮‍💨

Holy shit!! MY QUADS ARE ON FUCKING FIRE!!! CRAZY INTENSE!!!

This was hard but the pump was well worth it

Kayla Rossi; Making my legs shake since no ones son is doing it 🥲🔥

Mileysha

8.15 | QUADS

Sorina

7.10| Abs and cardio

7.6 | QUADS 🍗

Awesome!!! I almost fell down on the banded jump squats!! All of these workouts make me feel alive everyday!!!

6.16 | HIIT & abs

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