Name: Playbook - Nick Walker - HIIT / Compound 💯
Uploaded: 2021-12-25T05:05:36.024Z
Duration: 60 min
Description: HIIT / Compound 💯

Loved it. Nice workout back after not hitting the gym in a couple days. Had to make some adjustments to different but similar exercises bc of equipment availability.

Michael

Elevate the heart rate to start the day with a HIIT session with as little rest as possible then we will move into some compound lifts to focus on the full body! ⚡️ Side note — compound movements are my favorites for increase in overall muscle mass. We will then isolate to end the day for a little extra burn! 

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HIIT 
1a. Ski Erg — 5 x 150m
1b. Renegade Rows — 5 x 10 
1c. DB Push Ups — 5 x 10 

2. Trap Bar Deadlift — 5 x 10

3. Overhead Press (Military Press) — 5 x 10

4. DB Alternating Bench — 4 x 12 each

Isolation
5a. Single Arm Lateral Raise — 4 x 10 each 
5b. Cable Pullover — 4 x 12

HIIT 
1a. Ski Erg — 5 x 150m
1b. Renegade Rows — 5 x 10 
1c. DB Push Ups — 5 x 10

- Push hips back
- Pull down with force and keeping chest up
- Go at your own pace

Ski Erg

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

DB Renegade Rows

- From a push up position with each hand on a dumbbell
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

DB Push Ups

HIIT

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap Bar Deadlifts

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell Military Press

- Start with dumbbells at top of movement 
- Descend one dumbbell while the other holds
- Press back up and alternate

DB Alternating Bench

Isolation
5a. Single Arm Lateral Raise — 4 x 10 each 
5b. Cable Pullover — 4 x 12

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

Single Arm Lateral Raise

- Bend at a 45 Degree angle with your legs hinged back 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement
- Keep a slight bend at the elbows

HIIT / Compound 💯

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