Name: Playbook - Chad Hackman - Week 1 Day 1
Uploaded: 2021-02-16T17:04:59.892Z
Duration: 45 min
Description: Week 1 Day 1

I pushed the wrong button! I give you five stars!!

Susie Landes

Fernny

Shawn Moore

Beth

This is the first day of Transform Level 2! You’ll notice that we have 4 sets now instead of 3. Our rep focus this week is 10. Also, your HIIT at the end will switch to 15 seconds ON and 15 seconds OFF for 10 rounds.

Start with your eyes directly under the bar. I generally recommend your hands be slightly wider than shoulder width. Lower the bar to your breast bone and press the bar back up.

Side note: keep those feet flat!

Flat Barbell Bench

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

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

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

Sit in a low squat and shuffle 3-4 times to one side and then back. Repeat for the desired amount of time.

Low Squat Lateral Shuffle

Week 1 Day 1

Directions for HIIT were confusing compared to timer only set for 15 seconds.  I did 30 seconds fast and 15 slow for one set.

Week 1 Day 2

Week 1 Day 3

Week 1 Day 4

Week 2 Day 1

Week 2 Day 2

First time felt frustrated with managing my form, stamina, and using equipment correctly.

Week 1 Day 1

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