Name: Playbook - Chad Hackman - Week 1 Day 1
Uploaded: 2021-01-18T11:48:37.869Z
Duration: 45 min
Description: Week 1 Day 1

Samar

Kate

Started the transform program today and I'm feeling amazing!! Sweating the entire time!

Ashley

Great workout to start the week! The legs are burning from the HIIT

Devin Bucks

Eric

Great! A challenging yet attainable workout. A fantastic start. Can’t wait to do more.

Jaren Merrell

As you lower the weights down towards your shoulders, try not to go too wide. Stay right in front of your shoulders and touch the weights together at the top of the movement.

Flat Dumbbell Bench Press

Press the weights up and directly over your eyes. Try to get them to touch each other at the top of the movement but when you lower the weights, try to bring them right in line with your shoulders. Not too wide.

Incline Dumbbell Bench Press

Your arms should be straight out to your sides with a slide bend in the elbow. Only allow your hands to come back in line with your shoulders, never behind.

Seated Machine Chest Fly

Try to keep your back as straight as you fan throughout this movement. No swinging to try to get heavier weight. Also, make sure to get that full range of motion at the top. Get a good stretch and then squeeze the lats (side of your back) at the bottom of the movement.

Medium Grip Lat Pulldown

Try to keep your back as straight as possible throughout the movement. As you pull the handle close to your chest, squeeze your back right between the shoulder blades and get that full arm extension at the top of the movement.

Medium Grip Machine Cable Row

You want the top of the pads to be at your hip bone. Arms straight out like your Superman/Superwoman and fly away! Just come up so you’re on a slight incline. Not too high here.

Hyperextensions

Squat down and stand up. Immediately bring up one leg to meet the opposite arm. Squat back down and switch arms and legs.

Body Weight Squat Hand to Foot

Week 1 Day 1

Melissa

It was great. I did extra sets in place of the one laying down. Thanks! I really like this option now that I finally tried it 🙂

Jennifer

Shawn Moore

Week 1 Day 2

Fernny

Definitely showed me that I’m out of shape

Beth

Week 1 Day 3

So out of shape... but have to start somewhere.  Good workout!

Week 2 Day 1

Week 2 Day 2

Like the abductor machine... something new.

Week 2 Day 3

Week 3 Day 1

Question...if by the third set 15 lbs is too heavy but 10 lbs is too light, how can I create 12.5 lbs?  Thanks!

Week 1 Day 1

Community

More workouts from Chad Hackman