Name: Playbook - Chad Hackman - Week 1 Day 3
Uploaded: 2021-03-22T14:24:02.129Z
Duration: 60 min
Description: Week 1 Day 3

Get under the bar with it resting on the back of your shoulders. Not your neck. 

Feet should be a little wider than shoulder width. Chest up. Heels press through the floor. Try to sink your hips to 90 degrees or below if you have the mobility.

Barbell Squat

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

Keeping your chest tall, step one foot in front of the other and lower that back knee as close to the ground as possible. 

Side note: try to step far enough forward that the knee doesn’t land in front of the toes but rather directly on top of the foot.

Dumbbell Walking Lunges

Leg Superset

Dumbbell Romanian Deadlift
Leg Extensions

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

Leg Superset #2

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 in a low plank position on your elbows. Keeping your hips as flat as you can, reach one arm straight out. Switch arms. Slow and controlled here. No need to go fast.

Plank Reach

Alternating Battle Rope Slam

Week 1 Day 3

1mor

Legs and Core

Back and Biceps

Melissa Flanagan

Chest and Triceps

Leg Workout

Thanks for your knowledge and workouts.  I can be anywhere (Carlisle, pa) and still get a wonderful workout in!

Beth

Thanks for helping me make modifications on the HIIT.

The workout was great and left me sore for 2 days. I like that the supersets kept me busy so I couldn’t stand around. The squat jacks at the end were icing on the cake!

Devin Bucks

Shoulders/Arms/HIIT

Chest/Triceps/HIIT

Kate

Awesome workout! The built in timer was really beneficial

Legs/Core/HIIT

Chest/Back/HIIT

Rebekah

Legs/Core

This app is awesome and so easy to use!! I never know what to do when I walk into the gym. Now I just pick an area of my body that I need work on and the app plans it out for me! Simple, easy to use, and it even helps me keep count on my reps! If anyone is looking for a good assistant app for the gym, this is it!

Week 1 Day 3

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