Name: Playbook - Chad Hackman - Week 1 Day 3
Uploaded: 2021-01-18T11:44:47.803Z
Duration: 45 min
Description: Week 1 Day 3

Fernny

Definitely showed me that I’m out of shape

Shawn Moore

Beth

What workouts should I focus on specific for weight/muscle gain?

Darrius

Chest up the entire time here. Feet can be a little wider than shoulder width and those heels gotta stay on the ground. Sink those hips as low as you can and stand back up.

Goblet Squats

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

Leg Extension

Keep those hips flat against the pad. The ankle pad should rest right above your heels. Curl the pad up until it gets to your hips.

Lying Leg Curl

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

Bring your knees into your chest, rolling those hips off the ground. The hip roll is what engages the lower core. Fully extend the legs and repeat.

Reverse Crunch

5 minutes total. 30 seconds slow, 30 seconds fast. Jump your resistance up until you feel challenged.

Elliptical (HIIT)

Week 1 Day 3

Samar

Kate

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

Week 1 Day 2

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 3

Community

More workouts from Chad Hackman