Day 16 was the corrective hips routine from 645 and the Back and Biceps 50/50 workout in Lift 4.
The Lift 4 workout is one that is split between lifting and HIIT. The lifting consists of three blocks, each of which includes three sets. In the first block, you do two back exercises, in the second block you do one back and one biceps exercise, and in the third block you do two biceps exercises. Again, you get very little rest between exercises or sets. Once you finish the lifting exercises you do three rounds of cardio, alternating between three exercises (single-leg plyo jumps, twisted mountain climbers, and 180 jump squats) that you do for 1 minute, 45 seconds, and 30 seconds respectively.
Again, the entire workout has a cardio component since you only get very little rest between the exercises. It is basically a transition to get ready for the next move as opposed to enough time to really catch your breath. It is very challenging and I was definitely modifying during the HIIT portion of the workout. It finishes with the core component that alternates between two moves (side-to-side reaches and plank shoulder taps) that you do for three sets. The hips corrective routine in 645 was very helpful again, and I noticed that during the cooldown for the Lift 4 workout, the hip flexor into hamstring stretches were much easier since I have been doing all the foam rolling from the 645 corrective routines.
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