Name: Playbook - Chad Hackman - Week 3 Day 4
Uploaded: 2021-01-18T11:48:04.230Z
Duration: 45 min
Description: Week 3 Day 4

Today starts your fourth 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.💪🏽

Inchworm Alternating Raise
Switch Jumps
Alternating Toe Touch

Bring your hands down to the ground and walk your hands out into a high plank. Once your hands are under your shoulders, raise an arm and opposite leg. Bring them back to the ground. Switch sides. And then walk your hands back towards your feet. Repeat.

Inchworm Alternating Raise

Start in a squat position. Jump and turn 90 degrees one way and land in that squat. Jump and turn the 90 degrees back in the direction you came from so you don’t get dizzy! The next round, switch directions.

Switch Jumps

Lay flat on your back with your legs straight up in the air. Reach your hand to the opposite foot, pulling your upper back off the ground each time.

Alternating Toe Touch

Circuit 1

Pike Pushups
Lateral Lunge
High Side Plank Hand to Foot

Start in a high plank and walk your hands back towards your feet so your hips are in the air. Slowly lower your head towards the ground and press back up. This puts more stress in the shoulders.

Pike Pushups

Chest Up.
Start with your feet together. Step one foot out as wide as you can and shift your weight towards that foot. Squat down as low as you can. Return to the starting position and switch legs.

Lateral Lunge

Put one hand on the ground and your feet on top of one another so you’re in a high side plank. Lift your top arm and bring it to your foot, meeting in the middle. Either switch sides halfway or next round.

High Side Plank Hand to Foot

Circuit 2

Bear Lateral Crawl
Bench Dips
2 Arm High Reach Knee Tuck

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

Bring yourself to a bench or step of some kind. Hands should be tight to your hips and hips should be close to the step or bench. Extend your legs straight out in front of you and lower your hips to the ground by bending your elbows. Press yourself back up. If you need a modification, bend your knees so your feet are flat.

Bench Dips

Reach both your arms up above your head. Lean forward, keeping that back straight. Bring both elbows to one knee. Repeat as fast as you can. Switch legs half way.

2 Arms High Reach Knee Tuck

Circuit 3

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 4

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 😄

Beth

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 2

Week 3 Day 3

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 4

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