Name: Playbook - Chad Hackman - Week 3 Day 2
Uploaded: 2021-01-18T11:47:18.769Z
Duration: 45 min
Description: Week 3 Day 2

Beth

Today starts your second day of week 3. 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.💪🏽

High Plank Leg Kick Back
Lunge Knee Drive
Side Plank Dip

Start in a high plank position. Drive one knee into your chest and kick your leg back in a controlled motion. Trying to fully extend that leg on the way back. Switch legs halfway.

High Plank Leg Kick Back

Start in a lunge position. Drive that front knee up so the foot comes off the ground and knee comes to your chest. Land back in the lunge position. Switch half way.

Lunge Knee Drive

Start in a side plank position with your elbow under your shoulder and feet on top of each other. Tap the bottom hip to the ground and lift it back up for the desired amount of time or reps. Switch sides halfway.

Side Plank Dip

Circuit 1

Lying Shoulder Press to Row
Reverse Pushups
Long Jump to Back Jog

Lay on your stomach with your arms bent at a 90 degree angle. Next, lift your arms off the ground and extend them forward. When you pull back, squeeze your lats and repeat. Try not to let your arms touch the ground.

Lying Shoulder Press to Row

Start in a low plank position with your elbows under your shoulders. Keep your core tight, and lift your elbows off the ground at the same time. If this is too challenging, try it from your knees to start.

Reverse Pushups

When you jump forward, land in that squat so it’s easier on your knees. Back peddle back and repeat. If this hurts your knees, simply jog front and back.

Long Jump to Back Jog

Circuit 2

Single Leg Romanian Deadlift
Dead Bugs
Front Kicks

Stand on one leg and slower reach both hands to the foot that’s down. The back leg goes straight out behind you. You should get that’s stretch in the back of the bottom leg. Do both sides.

Single Leg Romanian Deadlift

One arm goes straight back and the opposite leg goes straight out. It’s important to keep that low back pinned to the floor. That’s what will engage your core. Return to the starting position and switch sides.

Dead Bugs

Start with your feet shoulder width. Kick one leg straight out as high as you can and switch legs. Go as fast as possible.

Front Kicks

Circuit 3

Start in a high plank position. Bring one knee to the opposite elbow without touching the foot to the ground. Return to the starting position and switch legs as fast as you can.

Cross Mountain Climbers

Week 3 Day 2

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 1

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 2

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