Name: Playbook - Sierra Flint - W4/D4 HIIT & Core
Uploaded: 2023-04-02T14:29:11.338Z
Duration: 30 min
Description: W4/D4 HIIT & Core

Start in a lunge position. Explode up and jump switch the legs to quickly land back in a lunge position with the opposite leg forward

Jump switch lunges

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- 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

Curtsy Lunge + Side Crunch (left)

Curtsy Lunge + Side Crunch (right)

Circuit One

Hollow hold

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

Push-up with twist

Pop squat

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Toe taps

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Circuit Two

W4/D4 HIIT & Core

Sierra

W1/D1 Upper Focus

W1/D2 20 minute TABATA

Don't think I'm going to be able to walk tomorrow! The good burn💥💥

Alisha

W1/D3 Lower Focus

W1/D4 HIIT & Core

Whewwwww great burn to start off the morning!

W1/D5 Full Body

W2/D1 Upper Focus

W2/D2 20 minute TABATA

W2/D3 Lower Focus

Such a great sweat! Almost finished with week 2 and feeling strong 💪🏼

W4/D4 HIIT & Core

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