Name: Playbook - Chad Hackman - Week 2 Day 1
Uploaded: 2021-01-18T11:47:37.543Z
Duration: 45 min
Description: Week 2 Day 1

So out of shape... but have to start somewhere.  Good workout!

Beth

Adjust your seat so that elbow of the handle is in line with your shoulders. If you don’t have access to a machine like this you can substitute with any chest press machine or incline dumbbell bench press.

Incline Machine Press

Start with your arms extended over your chest (palms in) and the weights touching. Slowly lower the weights out and down to get the stretch across your chest and shoulders. However, don’t lower the elbows below your shoulders. This increases chance of shoulder strain.

Flat Dumbbell Fly

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

Big stretch at the top of the motion and then pull the handle down to your chest. Keep that back straight the entire time. No swinging.

Close Grip Pulldown

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

Adjust the handles so that they are nearly touching each other in front of you. Keeping your elbows up and slightly bent, pull your arms back until your hands are in line with your shoulders. No need to go behind your shoulders.

Machine Reverse Fly

Switch the feet from front to back and then outside. Switching the leg that goes forward each time.

Leg Switch Front Back Side

Week 2 Day 1

Samar

Kate

Week 1 Day 1

Melissa

It was great. I did extra sets in place of the one laying down. Thanks! I really like this option now that I finally tried it 🙂

Jennifer

Shawn Moore

Week 1 Day 2

Fernny

Definitely showed me that I’m out of shape

Week 1 Day 3

Week 2 Day 2

Like the abductor machine... something new.

Week 2 Day 3

Week 3 Day 1

Question...if by the third set 15 lbs is too heavy but 10 lbs is too light, how can I create 12.5 lbs?  Thanks!

Week 2 Day 1

Community

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