Name: Playbook - Chad Hackman - Week 3 Day 3
Uploaded: 2021-01-18T11:47:36.960Z
Duration: 45 min
Description: Week 3 Day 3

Fernny

Shawn Moore

Keep one foot elevated on a bench behind you. Bring the front foot forward enough so that you form a 90 degree angle when you lower yourself to the ground.

Weighted Split Squats

If you don’t have this machine, body weight or barbell weighted glute bridges will work too.
Drive your heels into the ground and press your hips up as high as you can, squeezing in the back of the legs and glutes.

Glute Bridge Machine

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

Adductor Machine

Lay flat on your back with your arms and legs straight out in opposite directions. Next, bring the hands and feet up to meet in the middle. Pulling your upper back off the ground each time.

Suitcases

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

Start in a low plank position. Place one hand under your shoulder and press your self up. Bring the other hand up to meet it. Lower yourself back down to a low plank position and switch the hand that you use to push up. Continue for the desired amount of time.

Forearm Pushups

Week 3 Day 3

Samar

Kate

Week 1 Day 1

Melissa

It was great. I did extra sets in place of the one laying down. Thanks! I really like this option now that I finally tried it 🙂

Jennifer

Week 1 Day 2

Definitely showed me that I’m out of shape

Beth

Week 1 Day 3

So out of shape... but have to start somewhere.  Good workout!

Week 2 Day 1

Week 2 Day 2

Like the abductor machine... something new.

Week 2 Day 3

Week 3 Day 1

Question...if by the third set 15 lbs is too heavy but 10 lbs is too light, how can I create 12.5 lbs?  Thanks!

Week 3 Day 3

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