Name: Playbook - Chad Hackman - Week 1 Day 5
Uploaded: 2021-03-20T22:54:25.599Z
Duration: 50 min
Description: Week 1 Day 5

Efficient and effective in less than an hour.  Perfect!

Beth

Dylan Ching

High Plank Alternating Raise
Bodyweight Squats
BOSU Lateral Shuffle

Start in a high plank position. Next, raise your arm and opposite leg at the same time. Trying to keep them as straight as possible. Bring them down and switch sides. Your core needs to stay tight the entire time to in order to maintain balance.

High Plank Alternating Raise

Chest up. 
Hips back.
Heels down.
Sink your hips as low as you can.
Sometimes a stance that’s a little wider than shoulder width can help with range of motion.

Bodyweight Squats

BOSU Lateral Hop

Circuit 1

Forearm Push-ups
Jumping Lunges
Lower Scissors

Start in a low plank position. Place one hand under your shoulder and press your self up. Bring the other hand up to meet it. Lower yourself back down to a low plank position and switch the hand that you use to push up. Continue for the desired amount of time.

Forearm Pushups

Start in a lunge position with each leg forming a 90 degree angle. Jump and switch legs. Making sure to focus on depth. If you need a modification, forward lunges or reverse lunges will be fine as well.

Jumping Lunges

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

Circuit 2

Slam that ball as fast as you can. Catch the ball on the way up and slam it back down.

Medicine Ball Slam

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.

Week 1 Day 5

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