Name: Playbook - Chad Hackman - Week 3 Day 1
Uploaded: 2021-01-18T11:45:21.830Z
Duration: 45 min
Description: Week 3 Day 1

Beth

Today starts your third week of the program and it’s day 1. It’ll be 3 circuits, the first circuit is 3 rounds and the second and third are 4 rounds. 3 exercises in each circuit. Each exercise will be 40 seconds in duration with a 30 second rest in between each round.
Be sure to do the HIIT at the end which is now 15 seconds on 15 seconds off for 10 rounds.💪🏽

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

Start in a lunge position with each leg forming a 90 degree angle. Jump and switch legs. Making sure to focus on depth. If you need a modification, forward lunges or reverse lunges will be fine as well.

Jumping Lunges

Lay flat on your back with your hands behind your head, legs straight out. Bring your elbow to your opposite knee. Straighten that opposite leg each time. Cross to the other side, and repeat for the desired amount of time or reps.

Bicyles

Circuit 1

Superman’s
Mountain Climber Jump In Out
Power Lateral Hop

Lie flat on your stomach with your arms and legs straight out in opposite directions. Pick your chest and thighs off the ground as high as you can, squeezing in the low back. Limbs stay straight.

Superman

Start in a high plank position. Jump your legs apart. Then together. Then into your chest and back. If you need a modification, you can step this one out.

Mountain Climber Jump In and Out

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

Circuit 2

Start in a high plank position. Roll onto one hand and letting your feet roll on top of each other, forming a T shape. Come back to a high plank and repeat on the other side.

High Plank to T

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

Start with your hands and feet together. When you jump your feet apart, pull your arms apart. Come back together but switch the hand that goes over top. Repeat.

Cross Jacks

Circuit 3

You can use anything you have available to you. A step, a bench, a chair, anything works. Just go up and down as fast as you can. Switch legs half way.

Step Ups

Week 3 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 😄

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

Super!  Thanks for answering my question!

Week 2 Day 4

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 3 Day 1

Community

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