Name: Playbook - Chad Hackman - Week 2 Day 4
Uploaded: 2021-01-18T11:48:26.199Z
Duration: 45 min
Description: Week 2 Day 4

Super!  Thanks for answering my question!

Beth

Today starts your fourth day of week 2. 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! 💪🏽

Bear Hold Shoulder Tap
Leg Switch Front Back Side
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

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

Leg Switch Front Back Side

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 1

High Plank Row to Extend
Cherry Pickers
Low Lunge Boxing Jab Switch

Start in a high plank position with your hands under your shoulders. Next, lift one hand off the ground by pulling your elbow up as high as you can. Extend that arm straight out in front of you. Bring the elbow back to your side and lower the hand to the ground. Switch hands.

High Plank Row to Extend

Lay flat on your back with your knees bent and feet flat. Pull your upper back off the ground and fully extend your arms in front of your chest. Reach to one side and then the other all while keeping your upper back elevated.

Cherry Pickers

Start in a low lunge position. Extend your arm that is on the same side as the leg that’s back. Staying in a low position, turn to the other side switching arms each time. Try to keep that back knee as low as possible the entire time.

Low Lunge Boxing Jab Switch

Circuit 2

Long Mountain Climber Jump
Side Plank Elbow Fold
Low Squat In and Out

Start in a high plank with your hands under your shoulders. Bring one knee to the outside of your elbow. At one time, switch the legs so that the other knee is now outside the other elbow. Repeat the switch for the assigned amount of time.

Long Mountain Climber Jump

Start on your side with your elbow under your shoulder and feet on top of each other. Place one hand behind your head and fold your top elbow to the bottom. If you need a modification, bend the bottom knee.

Side Plank Elbow Fold

Sit in a low squat and move one leg out and then the other. Bring your feet back together and switch the leg that you lead with the next time. All while sitting in that squat.

Low Squat In and Out

Circuit 3

Jump from one leg to the other. You should be landing on the outside leg each time. You can use your arms for momentum.

Power Lateral Hop

Week 2 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

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

Week 1 Day 4

Week 2 Day 1

Week 2 Day 2

Week 2 Day 3

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 4

Community

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