Name: Playbook - Chad Hackman - Week 4 Day 3
Uploaded: 2021-01-18T11:44:23.804Z
Duration: 50 min
Description: Week 4 Day 3

Still wacky on videos but figured out how to see the right one.

Beth

Today starts third 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 to T
Tuck Jumps/Squat Jumps
Butterfly Sit-ups

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

Jump up and bring your knees up as high as you can. Land back in that squat. For a modification you can do jump squats or body-weight squats.

Tuck Jumps

Lay flat on your back with the soles of your feet together. Knees should be wide. Arms over your chest and sit up as high as you can, keeping your arms over your head.

Butterfly Sit Ups

Circuit 1

Mountain Climber Jump Out and In
Split Squat Chop
Bottoms Up

Start in a high plank position. Jump your legs apart. Then together. Then into your chest and back. If you need a modification, you can step this one out.

Mountain Climber Jump In and Out

Start in a low lunge position. Put your palms together towards the back knee. Keep your arms straight and twist over to the opposite shoulder.

Split Squat Chop

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

Place your hands under your shoulders and your knees under your hips. Lift the knees about an inch off the ground and while trying to minimize the sway in your hips as much as possible, tap the opposite shoulder with your hand.

Bear Shoulder Tap

Running in place trying to get those knees as high as you can. Go as fast as you can.

High Knees

Lie flat on your back with your hands and feet stretched out in opposite directions. Then bring your elbows to your knees in the middle like a cannonball and pull your upper back off the ground. Then stretch back out but try to not let your feet touch the ground if you can help it.

Cocoons

Circuit 3

Start with your hands and feet together. When you jump your feet apart, pull your arms apart. Come back together but switch the hand that goes over top. Repeat.

Cross Jacks

Week 4 Day 3

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

Week 4 Day 1

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 3

Community

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