Name: Playbook - Luke Williford - Upper Body HIIT Workout #1
Uploaded: 2021-01-18T11:48:42.477Z
Duration: 30 min
Description: Upper Body HIIT Workout #1

This high intensity workout will focus on burning calories as well as BUILDING upper body strength and definition. Keep your heart rate up and run this workout instead of hopping on a treadmill!

Go GET it. 

🐅🐆

Find a resistance band of medium to light resistance, hold out in front of you, push both arms outwards to generate tension on the band, then SLOWLY bring the band behind you. 

Try shrugging you shoulders UP before rotating the band behind you to help warm up the your trapezius muscles. 

Always keep the motion SLOW and CONTROLLED.

Resistance Band Around the Worlds

Keeping your elbows in line with shoulders, externally rotate your arms from the elbow. 

Go slow and steady, and really try to mobilize your shoulders. Focus on the mind muscle connection. 

Keep your shoulder blades tucked down throughout the movement.

Plate External Roto Warmup

With two KBs on the ground, hinge at the hips, keep the spine neutral, and head in line. Try not to SQUAT down, focus on the hinge. 

Now, grip the KBs, push your hips through, squeezing your glutes at the end. Make sure to FULLY engage your lats and keep your upper body tight!

As you hinge again and KBs hit the floor, row up while bent over.

KB Deadlift to Row

Stand slightly further than shoulder width apart. 

Holding two dumbbells of manageable weight, allow your arms to hang in between your legs. Hinge at the hips, then swing the dumbbells up to shoulder height, stabilize, then press up. 

Then allow te dumbbells to swing back down, ensuring that your back is straight the entire time.

Dumbbell Clean and Press

Gripping a barbell or EZ bar with hands relatively close together, slowly perform curls, squeezing throughout. 

Make sure to keep your elbows at your side or in front of your body. 

Perform these SLOWER than I am in this video, and use little to NO momentum.

Close Grip Barbell Curls

Gripping a barbell or EZ bar with hands at shoulder width, slowly perform curls, squeezing throughout. 

Make sure to keep your elbows at your side or in front of your body. 

Perform these SLOWER than I am in this video, and use little to NO momentum.

Standing Shoulder Width Barbell Curls

Varied Width Barbell Superset

A Tricep focused circuit using the cable modality. Keep the weight light. 12 reps per movement, then 15 seconds of rest. Then 12 reps. Then rest and so on.

While standing, grip a cable attachment with both hands. Make sure the attachment is at its lowest setting. 

Keep your elbows close to your head and focus on stabilizing your shoulders. 

With a full ROM, focus on extending your arms through use of your TRICEPS. 

SQUEEZE throughout and try to ISOLATE your triceps by keep your ELBOWS STEADY, your upper arms should not be moving.

Standing Cable Tricep Extensions

Standing close to the cable machine, grip a straight bar cable attachment with intention and squeeze it 

Execute each rep with a full ROM, and focus on squeezing throughout the movement. 

The elbows should be stable throughout the movement.

Tricep Straight Bar Push Down

Push Down/Extension Circuit

Really squeeze whatever surface you choose to do this on, that will help provide ideal chest contractions. 

You can make these harder by using a less elevated surface and easier by using a more elevated surface. 

Keep CORE ENGAGED!

Upper Body HIIT Workout #1

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