Name: Playbook - Chad Hackman - Week 1 Day 4
Uploaded: 2021-02-16T17:04:59.920Z
Duration: 45 min
Description: Week 1 Day 4

Shawn Moore

As you lower the weights down towards your shoulders, try not to go too wide. Stay right in front of your shoulders and touch the weights together at the top of the movement.

Flat Dumbbell Bench Press

Back flat on this one. We want to try to make sure we don’t round the back because that can open the low back up to injury. Nobody got time for that!

Bent Over Barbell Row

Palms face in at the bottom. Twist them down on the way up.

Standing Front Dumbbell Raise

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

Start with your feet together. Step out to your side with one leg and squat into that foot. Making sure to put your weight in your heel. Hips go back so your knee doesn’t come in front of your toe. Next, bring that knee straight up and repeat. Switch sides halfway.

Lateral Lunge Knee Drive

Lay flat on your back with your arms and legs straight out in opposite directions. Next, bring the hands and feet up to meet in the middle. Pulling your upper back off the ground each time.

Suitcases

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

Place your hands under your shoulders and your knees under your hips. Lift the knees about an inch off the ground and while trying to minimize the sway in your hips as much as possible, tap the opposite shoulder with your hand.

Bear Shoulder Tap

Week 1 Day 4

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

Susie Landes

Fernny

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 3

Week 2 Day 1

Week 2 Day 2

First time felt frustrated with managing my form, stamina, and using equipment correctly.

Week 2 Day 3

Week 2 Day 4

Week 3 Day 1

Week 3 Day 2

Glad I came even though it was tough leaving the house!

Week 3 Day 3

You kicked our butts with those mountain climbers!!

Week 3 Day 4

Week 4 Day 1

Week 4 Day 2

A lot of knee work...had to decrease to 10 reps on #1, #3, #5, and HIIT.  Hopefully the rest of my workouts will go better.

Week 1 Day 4

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