Name: Playbook - Sarah Herse - 8/17 - Full Body HIIT
Uploaded: 2022-11-02T20:17:26.642Z
Duration: 30 min
Description: 8/17 - Full Body HIIT

A. Warm-up x 3 sets
A1. Ground to sky jumps x 10 reps
A2. Air squats x 10 reps
A3. Down dog to up dog x 10 reps

B. 18 min AMRAP (as many rounds as possible)
B1. Alternating Pistol Squats to bench or box (adjust to height that is appropriate level of difficulty for you), x 20 reps (10/side)
B2. Alternating Dumbbell Snatches x 10 reps (5/side)
B3. Single arm dumbbell push press x 8 reps/side 
B4. Mountain climbers (heel to hand) x 20 reps (10/side)

C. Mobility (optional)
C1. Couch stretch x 2 min per side

A. Warm-up x 3 sets
A1. Ground to sky jumps x 10 reps
A2. Air squats x 10 reps
A3. Down dog to up dog x 10 reps

- Start in a standing position with feet shoulder width apart
- Send your hips back and touch the ground
- Then reach up to the ceiling and jump at the same time
- Repeat for desired reps.

Ground to sky jumps

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.

Down dog to up dog

Warm Up

B. 18 min AMRAP (as many rounds as possible)
B1. Alternating Pistol Squats to bench or box (adjust to height that is appropriate level of difficulty for you), x 20 reps (10/side)
B2. Alternating Dumbbell Snatches x 10 reps (5/side)
B3. Single arm dumbbell push press x 8 reps/side 
B4. Mountain climbers (heel to hand) x 20 reps (10/side)


AMRAP is an acronym for the phrase “as many rounds as possible.” AMRAP workouts involve doing as many repetitions of an exercise as possible during a set amount of time, without resting (or with very limited resting).

(10/side - 20 reps total)
*Can use bench or box*
*Can also do it without a box or bench if comfortable with normal pistols*

- The box or bench height should be at or slightly above or below parallel.
- From a standing position, lift one leg up and in a controlled manner, sit down to a box or bench (do not aggressively sit down).
- Keep your heel of your non-squatting leg off of the ground. 
- Drive your squatting leg into the floor and stand to full extension while keeping your other leg elevated (should not touch the ground until rep is done).

Pistol squat to bench

(5 reps/side - 10 total reps)

- Start with a dumbbell directly below you so that you are standing over it evenly. Squat down so that you are in a similar start position to a deadlift, with the chest and head up and shoulders slightly higher than the hips.
-Lift the dumbbell with the legs and back, coming straight up with the dumbbell, making sure not to bend the arm early. The arm should remain straight until the dumbbell gets to about the hip, in which the momentum from the first part of the pull should seamlessly transition into the arm, pulling upward on the dumbbell to continue its ascent. Once you have pulled as high as you can, turn the elbow underneath the dumbbell to end up with the weight overhead.
-Once the dumbbell has traveled overhead, dip while receiving the dumbbell.

Dumbbell alternating snatch

(8 reps/side - 16 reps total)

- Standing tall, feet hip width apart and abs engaged, hold a dumbbell at your shoulder shoulder.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, dip at the knees and hips slightly before forcefully exploding up and using the power from your legs to help press the dumbbell toward the ceiling Lower with control and pause at the shoulders before starting again.

Single arm dumbbell push press

(20 reps - 10/side) 

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the foot is approximately next to your hand. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed next to your other hand. 
- Repeat in an alternating fashion.

Mountain climbers (heel to hand)

18 Min AMRAP

*2 min/side - 4 min total*

- Start by getting into a lunge stance and placing a back foot on the couch (or elevated surface) top of foot should be on surface
- Then lunge forward with the other leg until you feel a good stretch (you can use a coffee table or object to help stabilize you)
- Hold position for recommended amount of time and then repeat on opposite leg

8/17 - Full Body HIIT

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