Name: Playbook - Chad Hackman - Week 1 Day 1
Uploaded: 2021-01-18T11:46:01.452Z
Duration: 45 min
Description: Week 1 Day 1

Great!!  Love the circuits.  Looking forward to Day 2!!

Sarah

Terrible lol 😄 good workout but very challenging

Sierra

Great work out!  Video v ry asy to follow!!

Cheryl

Jessica

Your first day of the program is here! It’ll be 3 circuits, each 3 rounds, and 3 exercises in each circuit. Each exercise will be 40 seconds in duration with a 30 second rest in between each round.
And be sure to do the HIIT at the end! 👊🏽🔥

Pushups 
Bodyweight Squats
Straight Leg Scissors

Flat diagonal line from your shoulders, hips, knees, and ankles. You want to make sure you’re lowering yourself close to the ground. If you’re not getting close, go to your knees and touch your chest to the ground. You’ll get stronger this way.

Pushups

Chest up. 
Hips back.
Heels down.
Sink your hips as low as you can.
Sometimes a stance that’s a little wider than shoulder width can help with range of motion.

Bodyweight Squats

Lie flat on your back with your arms and legs straight out in opposite directions.
Bring your arm to your opposite leg and switch sides. Pulling your upper back up each time.

Straight Leg Scissors

Circuit 1

High Plank Shoulder Tap
Reverse Lunge
Russian Twists

Start in the high plank position. Keeping your core tight and minimizing the sway in your hips, tap your shoulder with your opposite hand.

High Plank Shoulder Tap

Chest stays tall. 
Step back with one leg, far enough to form a 90 degree angle in each leg. Lower that back knee as close to the ground as you can. Bring it back to the starting position and then switch legs.

Reverse Lunge

Chest and chin up tall. Twist your torso and fully extend that arm as you twist. If you can, try to keep your feet off the ground.

Russian Twist Punches

Circuit 2

Alternating Raise
Side Plank
Jumping Jacks

Start in the high plank position. Next, keeping your limbs as straight as you can lift your arm and opposite leg at the same time. Then switch. If this is too challenging, drop to your knees and do the same movement.

Alternating Raise

Start with your elbow under your shoulder and your feet on top of each other. Lift that bottom hip off the ground. If this is too challenging, bend the bottom knee as shown towards the end of the video. Be sure to do each side!

Side Planks

Raise your arms and legs out to your sides as fast as you can at the same time.

Jumping Jacks

Circuit 3

Start in a high plank and bring one knee into your chest and then return to the starting position. Switch legs. Continue as fast as you can.

Mountain Climbers

Week 1 Day 1

Another great one!  So easy to do the exercises in a small space; perfect for traveling!!

Hated the boat pose, super sore, and tired! But excited that I’m sore because it means my body is using muscles that haven’t been worked 😄

Beth

Week 1 Day 2

Week 1 Day 3

How does the "at home series" differ from "thrive .."?

Week 1 Day 4

Week 2 Day 1

Week 2 Day 2

Week 2 Day 3

Super!  Thanks for answering my question!

Week 2 Day 4

Week 3 Day 1

Week 3 Day 2

Week 3 Day 3

Week 3 Day 4

Week 4 Day 1

This one was all screwed up as well... could it be the app?  Thank goodness kaity was here to explain the exercises.

Week 4 Day 2

Still wacky on videos but figured out how to see the right one.

Week 1 Day 1

Community

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