Name: Playbook - Chad Hackman - Week 3 Day 5
Uploaded: 2021-03-20T22:54:25.639Z
Duration: 45 min
Description: Week 3 Day 5

High Plank to T
2 Arm Dumbbell Swing
Squat to Shoulder Press

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

Chest stays up to keep tension out of the lower back. Use the hips for momentum to swing the weights forward. The weights only need to come chest height.

2 Arm Dumbbell Swing

Keep that chest up tall the entire time. Try to also sit back in that squat so the weight is in your heels.

Squat to Shoulder Press

Circuit 1

High Plank Toe Touch
BOSU Lateral Hop
Bottoms Up

Start in a high plank position. Reach one hand to the opposite foot and come back to a high plank. Switch hands.

High Plank Toe Touch

BOSU Lateral Hop

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

Circuit 2

Start in a high plank with your hands under your shoulders. Bring one knee to the outside of your elbow. At one time, switch the legs so that the other knee is now outside the other elbow. Repeat the switch for the assigned amount of time.

Long Mountain Climber Jump

Try to stand up tall on this machine. We don’t want to lean forward over the handles. The interval time is meant for you to go slow during your “off” time and fast during your “on”. Not stopping the machine all together each interval. An example could be level 4 for your slow and level 8 for your fast. You should adjust for your fitness level.

Stairclimber

Week 3 Day 5

Beth

Week 1 Day 1

Week 1 Day 2

Week 1 Day 3

Week 1 Day 4

Efficient and effective in less than an hour.  Perfect!

Dylan Ching

Week 1 Day 5

Fine, I'm doing an ACA challenge this month so I modified the HIIT.  Thanks

Week 3 Day 5

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