Name: Playbook - Chad Hackman - Week 4 Day 1
Uploaded: 2021-03-20T22:54:25.647Z
Duration: 70 min
Description: Week 4 Day 1

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

Incline Dumbbell Bench Press
Flat Dumbbell Fly

Your hands should be just outside your shoulders when gripping the bar. Lower the bar to an inch off your chest and press the bar straight up.

Incline Barbell Bench Press

Start with your arms extended over your chest (palms in) and the weights touching. Slowly lower the weights out and down to get the stretch across your chest and shoulders. However, don’t lower the elbows below your shoulders. This increases chance of shoulder strain.

Flat Dumbbell Fly

Chest Superset

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

Big stretch at the top of the motion and then pull the handle down to your chest. Keep that back straight the entire time. No swinging.

Close Grip Pulldown

Back flat on this one. We want to try to make sure we don’t round the back because that can open the low back up to injury. Nobody got time for that!

Bent Over Barbell Row

Hold the one end of the dumbbell with both hands forming a “spade” shape. Slide your head to the back of the bench and slowly lower the weight behind you. Your elbows should naturally bend on the way down, stretching the lats. Bring the dumbbell back up over your chest to complete the movement.

Dumbbell Pullovers

Back Superset

You want the top of the pads to be at your hip bone. Arms straight out like your Superman/Superwoman and fly away! Just come up so you’re on a slight incline. Not too high here.

Hyperextensions

Lateral Cone Shuffle

Week 4 Day 1

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 4 Day 1

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