Name: Playbook - Miranda Criner - W4/D1 Lower Body HIIT
Uploaded: 2022-06-13T20:43:44.404Z
Duration: 37 min
Description: W4/D1 Lower Body HIIT

Grab those bands and timer and prepare yourself for a lower body burn!

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

And cool down for 5 minutes.

We are working :60 seconds on for each exercise and resting for :20 seconds before moving into the next exercise. On the RDLs work the right side for the full 60 and then the left side for 60!

We will complete 3 rounds!

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded Glute bridge with abduction

- Raise your legs 
- Criss-cross your legs
- Keep your glutes engaged

Crisscross leg extensions

- hinge at the hips with the band under one foot and in adjacent hand
- While supporting yourself, drive through the heel pushing hips forward and squeezing huge once standing at starting position

Banded Single leg RDL

- Perform a single banded squat
- As you squat back up to standing, kick your leg behind you and drop done into a lunge 
- keeps knees behind toes and chest up
- drive through the front heel back to standing
- Repeating sequence and alternate legs perform the lunge 
- Increase speed as you feel comfortable 
- Focus on full range of motion

Banded squat to lunge

Lower Body (:60/:20) EMOM

W4/D1 Lower Body HIIT

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

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