Name: Playbook - Christina Relke - Lower Body Circuit/HIIT
Uploaded: 2024-03-16T00:07:23.451Z
Duration: 30 min
Description: Lower Body Circuit/HIIT

Circuit/HIIT Training - 4 Rounds
30 seconds of work
30 seconds of low intensity work OR rest
Then 60-90 seconds between rounds

8-12 minute thermal warm up. Walk, cycle, or run!

Thermal Warmup

Crocodile Breathing

T-Spine Rotation with Rib Grab

Cat/Camel Hip Flexed

Dorsiflexion from Half Kneeling with Dowel

Warm Up

HIIT Training - 4 Rounds
30 seconds of work
30 seconds of low intensity work OR rest
Then 60-90 seconds between rounds

- Start with DBs in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts

Choose to:
- Do Mountain Climbers for 30 seconds (low intensity)
- Rest for 30 seconds (get ready for next exercise or take a sip of water)

Mountain Climbers OR Rest

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell Sumo Squat

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell Step Ups

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lower Body Circuit/HIIT

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