Name: Playbook - Chad Hackman - Week 4 Day 2
Uploaded: 2021-01-18T11:46:39.146Z
Duration: 45 min
Description: Week 4 Day 2

This one was all screwed up as well... could it be the app?  Thank goodness kaity was here to explain the exercises.

Beth

Today starts second day of your fourth week! 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.👊🏽🔥

High Plank Leg Kickback
Jumping Lunges
Plank Rock

Start in a high plank position. Drive one knee into your chest and kick your leg back in a controlled motion. Trying to fully extend that leg on the way back. Switch legs halfway.

High Plank Leg Kick Back

Start in a lunge position with each leg forming a 90 degree angle. Jump and switch legs. Making sure to focus on depth. If you need a modification, forward lunges or reverse lunges will be fine as well.

Jumping Lunges

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

Circuit 1

Superman
Power Lunge Punches
Long Mountain Climbers

Lie flat on your stomach with your arms and legs straight out in opposite directions. Pick your chest and thighs off the ground as high as you can, squeezing in the low back. Limbs stay straight.

Superman

One leg goes back and that same side hand is the one that punches down towards the ground. Come back up, switch your feet direction to the other side, and do the same thing with the other arm. If you can, add a jump for a higher level of intensity.

Power Lunge Punches

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

Circuit 2

High Plank to Warrior 1
Low Shuffle Cross
Side Plank Elbow Fold

Start in a high plank position. Bring one foot forward and lift your torso up with your arms over your head. Keeping that back leg in the lunge position. Come back down and switch sides.

High Plank to Warrior 1

Sit in a squat. Shuffle side to side and then bring the opposite knee up and across your chest. Head to the other direction and switch legs.

Low Shuffle Cross

Start on your side with your elbow under your shoulder and feet on top of each other. Place one hand behind your head and fold your top elbow to the bottom. If you need a modification, bend the bottom knee.

Side Plank Elbow Fold

Circuit 3

Start in a high plank position with your feet together. Jump your legs forward and apart. Jump up with your feet together and burpee back.

Burpee Squat Jack

Week 4 Day 2

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 4 Day 2

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