Name: Playbook - Chad Hackman - Week 1 Day 4
Uploaded: 2021-01-18T11:46:30.326Z
Duration: 45 min
Description: Week 1 Day 4

How does the "at home series" differ from "thrive .."?

Beth

Your fourth 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! 👊🏽🔥

Bear Hold
Forward Lunge
Elbow to Knee Crunch

Start on your hands and knees. With your hands under your shoulders and your knees under your hips, lift your knees about an inch off the ground. And hold.

Bear Hold

Step out far enough to form a 90 degree angle in both legs at the bottom of the movement. Make sure that front knee doesn’t go in front of the toes but rather directly on top of your foot to protect the knees.

Forward Lunge

Bring one elbow to the opposite knee and switch. Making sure to fully extend the opposite leg. Pull your upper back off the ground each time.

Elbow to Knee Crunch

Circuit 1

Superman
Reverse Crunch
Long Jump to Back Jog

Lie flat on your stomach with your arms and legs straight out in opposite directions. Pick your chest and thighs off the ground as high as you can, squeezing in the low back. Limbs stay straight.

Superman

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

When you jump forward, land in that squat so it’s easier on your knees. Back peddle back and repeat. If this hurts your knees, simply jog front and back.

Long Jump to Back Jog

Circuit 2

Single Leg Romanian Deadlift
Dead Bugs
Low Squat Lateral Shuffle

Stand on one leg and slowly reach both hands to the foot that’s down. The back leg goes straight out behind you. You should get that stretch in the back of the bottom leg. Do both sides.

Single Leg Romanian Deadlift

One arm goes straight back and the opposite leg goes straight out. It’s important to keep that low back pinned to the floor. That’s what will engage your core. Return to the starting position and switch sides.

Dead Bugs

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

Circuit 3

You can use anything you have available to you. A step, a bench, a chair, anything works. Just go up and down as fast as you can. Switch legs half way.

Step Ups

Week 1 Day 4

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

Sarah

Terrible lol 😄 good workout but very challenging

Sierra

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 😄

Week 1 Day 2

Week 1 Day 3

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 4

Community

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