Name: Playbook - Raquel Santos - LOWER BODY FOCUSED HIIT (Thurs 12/22)
Uploaded: 2024-03-21T05:32:58.635Z
Duration: 65 min
Description: LOWER BODY FOCUSED HIIT (Thurs 12/22)

Superset 1:
- Curtsy lunge to step up knee drive x10 each side
- Sumo deadlift to jump squat x12
3x

Superset 2:
- Single leg squat to overhead press x8 each leg
- DB RDL (x2) to row x12
3x

Triset 1:
- Pendulum lunge to jump lunge switch x60s
- DB burpees x10
- Lateral lunge to lateral raise x10 each side
3x

Triset 2:
- KB swings x20
- Box jumps x12
- Push up to cross body toe taps x10
3x

DB curtsy lunge to step up knee drive

KB sumo deadlift to jump squat

Superset 1

Single leg squat to overhead press

DB RDL (x2) to row

Superset 2

Pendulum lunge to jump lunge switch

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

Dumbbell burpees

Lateral lunge to lateral raise

Triset 1

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Push up to cross body toe taps

Triset 2

LOWER BODY FOCUSED HIIT (Thurs 12/22)

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

LOWER BODY FOCUSED HIIT (Thurs 12/22)

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