Name: Playbook - Cookie Boggino - LOWER BODY HIIT
Uploaded: 2024-02-23T11:04:14.214Z
Duration: 30 min
Description: LOWER BODY HIIT

How are you doing Warriors? 💪🏻

Today is Lower Body day and we will rock it 💥

This routine has 4 circuits that will burn our quads, glutes, hamstrings and calves… it is what we came for right?

The 1st circuit is a strong warm up with, the 2nd and 3rd circuit are all about our lower body and cardio of course. The final circuit is all about the cardio but not forgetting about our lower muscles.

Tip: Keep those glutes and quads working, and of course DONT GIVE UP!👏🏻

-Stand with your feet shoulder width apart.
-Bring your hands to your head.
-Hinge forward at your hips until your upper body is parallel with the floor.
-Stretching hamstrings and lower back.
-Stand up to the starting position and repeat.

Good Morning

-Start in standing position.
-Keep your legs straight.
-Kick your left leg out, move your left arm backwards and your right arm forward.
-Repeat.

Straight Leg Bounds

-Jump rope with the rope passing under your feet once each jump.

Jump Rope

1st Circuit

-Stack your shoulders hips and heels over each other.
-Maintain stability and lower down slowly.
-Don't allow yourself to lean forward, keep your chin and eyes up.
-Press up through your heels.
-Contract your glutes at the end.

Squat

-Begin with your feet close.
-Sit down and back into a half squat position.
-Jack your feet out and in for time or reps.

Squat Jacks

-Run in place with high knees for time or reps.
-Increase speed as you feel comfortable.

High Knee

-Lay on the floor with your legs bent and arms straight.
-Push through your heels bringing your hips up.
-Squeezing your glutes.
-Back to starting position.

High Glute Bridge

-Bring your knee up and touch it with your opposite elbow.
-Repeat it twice each time.
-Keep your core engaged at all times.

Double Elbow to Knee

2nd Circuit

-Make two steps to your right side in a squat position.
-Make two steps to your left still in a squat position.
-Don’t stand up till the reps are done.

Double Lateral Step-Out Squat

-Start in a high plank position.
-Drive your knees towards your chest one at a time back and forth.
-Increase speed as you feel comfortable.

Mountain Climbers

-From a standing position take one giant step back.
-Drop your back knee towards the floor until both legs are bent at 90 degrees.
-All your weight should be on your front leg.
-Stand back up to the starting position.

Reverse Lunges

-Stand with feet shoulder width apart.
-Lower into the bottom of a squat.
-Start standing back up and stop short of full extension.
-Pulse for desired reps.

Squat Pulses

-Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head.
-Immediately reverse the motion by jumping back to the starting position.
-Increase speed as you feel comfortable.

Jumping Jacks

3rd Circuit

-Touch your toe with your opposite hand.
-Keep your body in the same position, only changes your legs.
-Increase the speed as you go.

Lateral Step Toe Touch

-Stand with feet shoulder width.
-Bend your knees and descend to a full squat position.
-Engage through the quads, glutes, and hamstrings and propel the body up and off the floor, extending through the legs.
-Legs fully extended, the feet will be a few inches off the floor.
-Control your landing by going through your foot and descend into the squat again for another explosive jump.
-Upon landing immediately repeat the next jump.

Jump Squats

-Stand shoulder width apart.
-Do a squat, place your hands on the floor in front of you.
-Go to a high plank position.
-Hop forward placing your feet on the floor and bring your body up.
-Once in standing position make a squat and repeat.