Name: Playbook - Miranda Criner - W2/D1 Timed Superset
Uploaded: 2022-06-13T20:43:44.054Z
Duration: 33 min
Description: W2/D1 Timed Superset

Today we will have three blocks of supersets!

Prepare yourself to work on building endurance while we work these supersets. While the supersets are meant to have minimum amount of rest but make sure to rest as you need between each superset

Warm-Up
:30 seconds ab vacuum 
:10 second rest
:30 seconds high knees
:10 seconds rest
:30 seconds butt kicks 
:10 seconds rest
:30 seconds jumping jacks
:10 seconds rest
:30 seconds arm circles
:10 seconds rest
:30 seconds squat to twist
:10 seconds rest
:60 seconds plank hold

Work both exercises back to back for :40 seconds. Once you’ve completed both rest for :40 and repeat for 4 more rounds!

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Banded Monster walks

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- slowly return to standing and kick the back leg out behind to perform a kickback
- Return to starting position and switch sides

Banded Reverse lunge + Kickback

Timed Superset #1

Work the first round all on the right side and on the following round switch to the left side. You’ll get two full rounds on each side!

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

- Lay on your side, core activated, bands around legs
- Raise your top leg up and away from your lower leg
- Lower the leg back down stopping just short of leg resting and raise back up

Banded side Lying leg raise

Timed Superset #2

- Start with a shoulder width stance and band above knees
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Banded Skaters/lateral ski jumps

- Place a band just above your knees
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Banded squat jumps

Timed Superset #3

W2/D1 Timed Superset

Loved it! So easy to do with my kiddos running around. 😊

W1/D1 Mini Band Upper Body HIIT

W1/D2 Mini Band Lower Body HIIT

W2/D1 Timed Superset

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