Name: Playbook - Chad Hackman - Week 3 Day 4
Uploaded: 2021-02-17T02:03:50.300Z
Duration: 60 min
Description: Week 3 Day 4

You kicked our butts with those mountain climbers!!

Susie Landes

Start with your eyes directly under the bar. I generally recommend your hands be slightly wider than shoulder width. Lower the bar to your breast bone and press the bar back up.

Side note: keep those feet flat!

Flat Barbell Bench

Back straight, chest up tall. Pull those elbows back and squeeze between the shoulder blades.

Close Cable Row

Targeting the back of the shoulders here. Keeping your back as flat as you can, extend your arms out to the sides of your body just about shoulder height. No need to go any higher.

Bent Over Dumbbell Fly

Grab the EZ Bar (Zig Zag Bar) with an overhand grip at the widest part.

Reverse EZ Bar Curl

Keep those hips flat against the pad. The ankle pad should rest right above your heels. Curl the pad up until it gets to your hips.

Lying Leg Curl

Start in a low plank position with your feet together. Rock your hips side to side so that one hip taps the mat. Keeping both elbows on the mat the entire time.

Plank Rock

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

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 4

I pushed the wrong button! I give you five stars!!

Fernny

Shawn Moore

Week 1 Day 1

Directions for HIIT were confusing compared to timer only set for 15 seconds.  I did 30 seconds fast and 15 slow for one set.

Beth

Week 1 Day 2

Week 1 Day 3

Week 1 Day 4

Week 2 Day 1

Week 2 Day 2

First time felt frustrated with managing my form, stamina, and using equipment correctly.

Week 3 Day 4

Community

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