Name: Playbook - Chad Hackman - Week 1 Day 3
Uploaded: 2021-02-16T17:04:59.911Z
Duration: 45 min
Description: Week 1 Day 3

Fernny

Shawn Moore

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

Don’t lock your knees out on this one as it puts too much stress in your knees. 
Bring your knees into your chest and explode back up.

Leg Press

Main focus: back stays straight. No arching. 

Slowly lower the weights down your shins until you feel the stretch in the back of your legs. Focus on reaching your hips back. Then bring your hips all the way forward and pull your shoulders back to complete the movement.

Dumbbell Romanian Deadlift

Leg Extension

Abductor Machine

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

Lay flat on your back with your legs straight out. Bring your knees into your chest and roll your hips off the ground. Drive your feet to the ceiling. Bring them down and back out. Repeat.

Bottoms Up

Start in a high plank position with your hands under your shoulders. Grab the weight with your opposite hand and drag across the floor to the other side. Repeat with the other side. Try to keep your hips as flat as you can.

High Plank Drag

Week 1 Day 3

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

Susie Landes

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.

Beth

Week 1 Day 2

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 3

Community

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