Name: Playbook - Chad Hackman - Week 1 Day 3
Uploaded: 2021-01-18T11:46:56.169Z
Duration: 45 min
Description: Week 1 Day 3

Sierra

Your third 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! 👊🏽🔥

Inchworms
Split Squats
Alternating Toe Touch

Stand with your feet shoulder width apart. Bring your hands down to the floor and walk out as far as you can (ideally past your shoulders). Walk your hands back to your feet and repeat. If you need a modification, do this one from your knees.

Inchworms

If you’re just starting out, try this exercise with both feet on the ground to start. If you feel up to it, you can then elevate your back foot onto something close to knee height. Make sure that front foot is forward far enough so that you form a 90 degree angle in each leg when your lower yourself to the ground. Balance does come into play here.

Split Squats

Lay flat on your back with your legs straight up in the air. Reach your hand to the opposite foot, pulling your upper back off the ground each time.

Alternating Toe Touch

Circuit 1

High Plank Row to Extend
Lower Scissors
Crab Kicks

Start in a high plank position with your hands under your shoulders. Next, lift one hand off the ground by pulling your elbow up as high as you can. Extend that arm straight out in front of you. Bring the elbow back to your side and lower the hand to the ground. Switch hands.

High Plank Row to Extend

Lay flat on your back with your legs straight out in front of you. Keeping your low back pinned to the floor, flutter kick those feet. If you feel this in your low back, pull your upper back off the floor to engage that core.

Lower Scissors

Sit on the ground with your feet flat and knees bent. With your finger tips facing your feet, lift yourself off the floor. Kick on leg to extend it fully and then switch legs. Go as fast as you can.

Crab Kicks

Circuit 2

High Knees
Planks
Low Lunge Boxing Jab Switch

Running in place trying to get those knees as high as you can. Go as fast as you can.

High Knees

Start with your elbows under your shoulders and your feet shoulder width apart. Lift your hips off the ground so that your form a straight diagonal line from your shoulders, hips, and ankles. If you need to, drop to your knees for a modification.

Planks

Start in a low lunge position. Extend your arm that is on the same side as the leg that’s back. Staying in a low position, turn to the other side switching arms each time. Try to keep that back knee as low as possible the entire time.

Low Lunge Boxing Jab Switch

Circuit 3

Start in a low squat position with your feet slightly wider than shoulder width. Jump up, bringing your feet together and then return to the starting position. When you jump your feet out wide, land in that squat.

Squat Jacks

Week 1 Day 3

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

Sarah

Terrible lol 😄 good workout but very challenging

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

Cheryl

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

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 3

Community

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