Name: Playbook - Chad Hackman - Week 2 Day 5
Uploaded: 2021-03-20T22:54:25.619Z
Duration: 60 min
Description: Week 2 Day 5

High Plank Drag
Inertia Wave Alternating Slam
Low Lunge Boxing Jab Switch

Start in a high plank position with your hands under your shoulders. Grab the weight with your opposite hand and drag across the floor to the other side. Repeat with the other side. Try to keep your hips as flat as you can.

High Plank Drag

If you don’t have access to an inertia wave, use battle ropes. Chest up tall. Feet shoulder width. Tear it up!

Inertia Wave Alternation Slam

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 1

Bear Lateral Crawl
Low Squat Med Ball Press
Straight Leg Scissors

Start on the floor with your hands under your shoulders and knees under your hips. Keeping your knees as close to the ground as possible, slowly crawl to your left, and to your right. 3x each way will work well.

Bear Lateral Crawl

Keep that chest up and sit as low as you can into a squat. Hips go back. Continually press the ball forward for the desired amount of time.

Low Squat Med Ball Press

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 2

Chest stays up to keep tension out of the lower back. Use the hips for momentum to swing the weights forward. The weights only need to come chest height.

2 Arm Dumbbell Swing

Push off with your legs and pull the handle into your chest at the same time. Back stays straight.

Rower (Cardio)

Week 2 Day 5

Beth

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 5

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