Name: Playbook - Theresa Miller - W6/D6
Uploaded: 2022-03-05T02:46:38.689Z
Duration: 45 min
Description: W6/D6

Day 6- Plyos HIIT

Plyos 
1. Jumping jacks 2 min 
2. Push ups 15 reps 
3. Side to side bench hops 15 reps 
4. Resistance band lateral hip raises (per side) 15 reps 
5. Glute extension kickbacks 15 reps 
Complete 3 rounds total of each above exercise 

Cardio 20 min 
1. Row machine 5 min
2. Jump rope 2 min 
3. Treadmill or Stairmaster 10 min
4. Jump rope 3 min

1. Jumping jacks 2 min 
2. Push ups 15 reps 
3. Side to side bench hops 15 reps 
4. Resistance band lateral hip raises (per side) 15 reps 
5. Glute extension kickbacks 15 reps 

Complete 3 rounds total of each above exercise

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push ups

- Use your hands for support, place them on each side of the bench 
- Jump your feet laterally over bench back and forth
- Land softly

Side to side bench hops

- Hold onto a stationary surface for support
- Place a band around your ankles
- Stand on one leg while you raise and lower the opposite leg laterally against the resistance of the band
- Work both sides

Resistance band lateral hip raise

- Begin in a prone position with your legs off the bench, dumbbell held between your feet
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position
- Lower with control to the starting position

Glute extension kickbacks

Plyos

1. Row machine 5 min
2. Jump rope 2 min 
3. Treadmill or Stairmaster 10 min
4. Jump rope 3 min

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row machine

- Jump rope with the rope passing under your feet once each jump
- Complete different variations as you skip

W6/D6

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