Name: Playbook - Paton Willbanks - W1/D5 HIIT Day
Uploaded: 2023-07-17T00:30:31.408Z
Duration: 35 min
Description: W1/D5 HIIT Day

3 tap lunge was brutal and burned but great!

Jodi

Last workout for the first week!! Finish strong!

- Step back and bring your back knee down 
- Come down until both legs are at about 90 degrees
- Step forward slightly and go back down into a shorter stance lunge
- Step up one more time where the toe is almost in line with the other heel and go back down into a lunge
- Reverse this motion back and complete one side of 10 reps before switching

3 tap backward lunge

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

MODIFICATION: take out jump

Jumping lunges

Superset 1

- Start in a plank position
- Keep your core engaged
- Bring one knee down to the ground
- Return to starting and repeat on opposite side

Extended plank knee drops

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

MODIFICATION: slow it down or come onto your knees and raise knee to chest

Mountain climbers

Superset 2

- Start with toes out and a wide stance
- Push your hips back and down as you lower to parallel 
- Reach hands to the ground while keeping chest up 
- Explode/jump up from the bottom of the squat
- Land softly

MODIFICATION: raise onto toes and take jump out

Frog squat jumps

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs
- While staying raised off the ground, raider opposite leg and arm up higher and then switch sides

Swimmers

- Stand in a wide toed out stance 
- Lower into a squat and pulse

Sumo squat pulses

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

MODIFICATION: do it on knees with hands in closer than a normal knee pushup

Pike push up

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Twist your torso from side to side

Russian twists

Circuit

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W1/D5 HIIT Day

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