Name: Playbook - Chad Hackman - Week 2 Day 4
Uploaded: 2021-03-20T22:54:25.615Z
Duration: 65 min
Description: Week 2 Day 4

Beth

Incline Barbell Bench Press
Bent Over Dumbbell Row (Palms In)

Your hands should be just outside your shoulders when gripping the bar. Lower the bar to an inch off your chest and press the bar straight up.

Incline Barbell Bench Press

Bring one leg forward and lean forward so your back is on a slight incline. Keep that back as flat as you can and with your palms facing each other, pull those elbows up. Squeeze your shoulder blades together at the top.

Bent Over Dumbbell Row (Palms In)

Chest/Back Superset

Standing Front Dumbbell Raise
Rope Pressdown

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

Standing Front Dumbbell Raise

Keeping your elbows tight to the sides of your body, raise the rope up so that your hands break 90 degrees. Then pull apart the handles at the bottom of the movement.

Rope Pressdown

Shoulder/Tricep Superset

Put your back on an incline bench and twist your hands as you curl up. Fully extend at the bottom of the motion.

Incline Dumbbell Curl

Abductor Machine

Decline Sit Up

Lay flat on your back with your legs straight out. Bring your knees into your chest and roll your hips off the ground. Drive your feet to the ceiling. Bring them down and back out. Repeat.

Bottoms Up

Core Superset

Chest stays up tall. Sit into a low squat and then bring those elbows up higher than your hands as you stand up.

Kettlebell Squat to Upright Row

Week 2 Day 4

Week 1 Day 1

Week 1 Day 2

Week 1 Day 3

Week 1 Day 4

Efficient and effective in less than an hour.  Perfect!

Dylan Ching

Week 1 Day 5

Fine, I'm doing an ACA challenge this month so I modified the HIIT.  Thanks

Week 2 Day 4

Community

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