Name: Playbook - Chad Hackman - Week 4 Day 3
Uploaded: 2021-01-18T11:44:56.016Z
Duration: 50 min
Description: Week 4 Day 3

Great program, I lost 4kg 
Thank you 🙏🏻

Samar

Beth

Don’t lock your knees out on this one as it puts too much stress in your knees. 
Bring your knees into your chest and explode back up.

Leg Press

Lay flat on your back with one leg straight in the air. The other leg should be about 90 degrees bent. Drive through the heel on the ground and press your hips up as high as you can. Squeezing in the hamstring and glute.

Single Leg Glute Bridge

Leg Extension

Keep those hips flat against the pad. The ankle pad should rest right above your heels. Curl the pad up until it gets to your hips.

Lying Leg Curl

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

Bring those knees up as high as you can for the desired amount of repetitions.

Hanging Knee Tuck

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

Week 4 Day 3

Kate

Week 1 Day 1

Melissa

It was great. I did extra sets in place of the one laying down. Thanks! I really like this option now that I finally tried it 🙂

Jennifer

Shawn Moore

Week 1 Day 2

Fernny

Definitely showed me that I’m out of shape

Week 1 Day 3

So out of shape... but have to start somewhere.  Good workout!

Week 2 Day 1

Week 2 Day 2

Like the abductor machine... something new.

Week 2 Day 3

Week 3 Day 1

Question...if by the third set 15 lbs is too heavy but 10 lbs is too light, how can I create 12.5 lbs?  Thanks!

Week 4 Day 3

Community

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