Name: Playbook - Chad Hackman - Week 2 Day 1
Uploaded: 2021-01-18T11:45:06.066Z
Duration: 50 min
Description: Week 2 Day 1

Today starts your second week of the program and it’s day 1. It’ll be 3 circuits, the first two circuits are 3 rounds and the third is 4 rounds. 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 which is now 15 seconds on 15 seconds off for 10 rounds! 💪🏽

Pushups
Bodyweight squats/Jump Squats
Straight Leg Scissors

Flat diagonal line from your shoulders, hips, knees, and ankles. You want to make sure you’re lowering yourself close to the ground. If you’re not getting close, go to your knees and touch your chest to the ground. You’ll get stronger this way.

Pushups

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

Lie flat on your back with your arms and legs straight out in opposite directions.
Bring your arm to your opposite leg and switch sides. Pulling your upper back up each time.

Straight Leg Scissors

Circuit 1

High Plank Leg Kickback
Standing Oblique Crunch
Front Kicks

Start in a high plank. Bring one knee into your chest and then drive your heel to the ceiling, trying to get your leg straight. Switch legs halfway. When you bring your knee in, try to focus on squeezing that core.

High Plank Leg Kickback

Start with your feet shoulder width. Reach one arm straight up and then tuck that elbow to the same side knee, squeezing in that side oblique. Switch sides halfway.

Standing Oblique Crunch

Start with your feet shoulder width. Kick one leg straight out in front of you as high as you can and switch legs. Go as fast as possible.

Front Kicks

Circuit 2

Lying Shoulder Press to Row
Side Plank Dip
Jumping Jacks

Lay on your stomach with your arms bent at a 90 degree angle. Next, lift your arms off the ground and extend them forward. When you pull back, squeeze your lats and repeat. Try not to let your arms touch the ground.

Lying Shoulder Press to Row

Start in a side plank position with your elbow under your shoulder. Feet on top of each other. Next, lift your hip off the ground and tap it back down. Slow and controlled here. You’re supposed to feel this one in your bottom oblique. If you need to, bend the bottom knee for a modification. Switch sides each round.

Side Plank Dip

Raise your arms and legs out to your sides as fast as you can at the same time.

Jumping Jacks

Circuit 3

Start in a high plank and bring one knee into your chest and then return to the starting position. Switch legs. Continue as fast as you can.

Mountain Climbers

Week 2 Day 1

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 😄

Beth

Week 1 Day 2

Week 1 Day 3

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

Week 1 Day 4

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 2 Day 1

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