Name: Playbook - Matthew Nitto - Upper & Lower HIIT Superset
Uploaded: 2021-03-14T19:28:58.334Z
Duration: 90 min
Description: Upper & Lower HIIT Superset

Workout of the Week - this is going to really get your heart rate up while also building quality muscle. The best of both worlds here and you are going to love it. Note: all of this can be done within the same squat rack.

Just some old fashioned deadlifts. Keep the negative controlled to a degree rather than just dropping it

Deadlifts

Standard incline press with a controlled movement pattern. Fully extended as far as your mobility allows

Incline Bench Press

Deadlifts & Incline Bench Press

4 second negative on each rep. Keeping a slight bent in the knees

Romanian Deadlifts

Standard shrugs with the bar in front of you.

Shrugs (in front)

Romanian Deadlifts & Shrugs

Elevating the feet allows us to move to a closer stance without flexibility being an issue. Great for targeting the quads

Elevated Squats (inside shoulder width)

Make sure your core is kept tight or else this movement becomes a lot harder than it has to be! As you push the weight up drive it back a little so that it’s directly over head. We don’t want it to stay in front of us bc that makes it a more front self dominant movement

Standing Shoulder Press

Elevated Squats & Standing Shoulder Press

Another elevated heels movement to keep the focus on the quads. This also helps people who lack the mobility in their ankles to do a front squat without falling forward

Elevated Front Squats

Keep your back as parallel to the floor as possible and row directly into your lower chest. Do not let the weight touch the floor as we are controlling it on the way down

Pendlay Rows (no touch)

Front Squats & Pendlay Row

Controlled negative. And pausing on the contraction for 2-3 seconds. Holding the contraction is key here so lower the weight if you need to!

Upper & Lower HIIT Superset

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