Name: Playbook - Chad Hackman - Week 4 Day 1
Uploaded: 2021-01-18T11:45:57.569Z
Duration: 45 min
Description: Week 4 Day 1

Beth

Today starts your fourth week! These first 3 weeks have been 🔥 and week 4 will be the same. It’ll be 3 circuits, all circuits will be 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 20 seconds on 10 seconds off for 10 rounds.👊🏽🔥

Pushups
Forward Lunges
Body Weight Squat Hand to Foot

Flat diagonal line from your shoulders, hips, knees, and ankles. You want to make sure you’re lowering yourself close to the ground. If you’re not getting close, go to your knees and touch your chest to the ground. You’ll get stronger this way.

Pushups

Step out far enough to form a 90 degree angle in both legs at the bottom of the movement. Make sure that front knee doesn’t go in front of the toes but rather directly on top of your foot to protect the knees.

Forward Lunge

Squat down and stand up. Immediately bring up one leg to meet the opposite arm. Squat back down and switch arms and legs.

Body Weight Squat Hand to Foot

Circuit 1

High Plank Row to Extend
Boat Pose
Low Lunge Boxing Jab Switch

Start in a high plank position with your hands under your shoulders. Next, lift one hand off the ground by pulling your elbow up as high as you can. Extend that arm straight out in front of you. Bring the elbow back to your side and lower the hand to the ground. Switch hands.

High Plank Row to Extend

Sit on the floor with your legs straight out and arms out in front of your chest. The more you lean back, the more your core will engage. If you can, lift those heels off the ground.

Boat Pose

Start in a low lunge position. Extend your arm that is on the same side as the leg that’s back. Staying in a low position, turn to the other side switching arms each time. Try to keep that back knee as low as possible the entire time.

Low Lunge Boxing Jab Switch

Circuit 2

Squat down and jump to the side using your arms for momentum.

Ski Jumps

Lay flat on your back with your legs straight out in front of you. With your feet together, bring your knees into your chest, but crossing the one knee to the opposite shoulder. Twisting slightly as your knees come into your chest. Extend your legs back out and switch sides.

Reverse Crunch Cross

Switch the feet from front to back and then outside. Switching the leg that goes forward each time.

Leg Switch Front Back Side

Circuit 3

Start in a high plank position. With your feet together, jump your legs to the outside of one elbow. Jump your legs back to the starting position. And then to the other side. Trying to bring the feet as forward as you can. If you need a modification, you can step this one out instead of jumping.

Mountain Climber V Jump

Week 4 Day 1

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 2

Week 3 Day 3

Week 3 Day 4

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 4 Day 1

Community

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