Name: Playbook - Chad Hackman - Week 4 Day 4
Uploaded: 2021-01-18T11:47:26.468Z
Duration: 45 min
Description: Week 4 Day 4

Today starts the last day of your fourth week! Completing this workout will mean you’ve successfully finished the entire course. Go get it!
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 Toe Touch
Squat Jacks
Low 1 Arm Plank

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

Start in a low squat position with your feet slightly wider than shoulder width. Jump up, bringing your feet together and then return to the starting position. When you jump your feet out wide, land in that squat.

Squat Jacks

Start in a low plank position. Put one arm behind your back and keep your hips as flat as you can. Either switch halfway or switch arms each round.

Low 1 Arm Plank

Circuit 1

Reverse Push-up Mountain Climber
Ski Jump
Lower Scissors

Start in a low plank position. With your elbows under your shoulders. Using your core, lift your elbows off the ground at the same time. Next, do 4 mountain climbers and lower yourself back down to the back. Repeat. If you need to, you can do the Reverse Push-up on your knees and lift up for the mountain climbers.

Reverse Pushup Mountain Climber

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. Keeping your low back pinned to the floor, flutter kick those feet. If you feel this in your low back, pull your upper back off the floor to engage that core.

Lower Scissors

Circuit 2

High Plank Jacks
Single Leg Glute Bridge
Cherry Pickers

Start in a high plank position with your feet together. Jump your legs apart and together.

High Plank Jacks

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

Lay flat on your back with your knees bent and feet flat. Pull your upper back off the ground and fully extend your arms in front of your chest. Reach to one side and then the other all while keeping your upper back elevated.

Cherry Pickers

Circuit 3

Start in a high plank position with your knees bent. Jump your legs up so they come off the ground as high as they can. Land back down and repeat. If you need a modification, check out “High Plank Alternating Raise”

Donkey Kicks

Week 4 Day 4

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 😄

Beth

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 2

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

Week 4 Day 4

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