Name: Playbook - Chad Hackman - Week 4 Day 4
Uploaded: 2021-08-09T17:03:04.440Z
Duration: 65 min
Description: Week 4 Day 4

Start in a high plank position with your hands under your shoulders. Next, lift one hand off the ground by pulling your elbow up as high as you can. Extend that arm straight out in front of you. Bring the elbow back to your side and lower the hand to the ground. Switch hands.

High Plank Row to Extend

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

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

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

Sit in a low squat and move one leg out and then the other. Bring your feet back together and switch the leg that you lead with the next time. All while sitting in that squat.

Low Squat In and Out

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 legs straight up in the air. Reach your hand to the opposite foot, pulling your upper back off the ground each time.

Alternating Toe Touch

Lay flat on your back with your legs straight out in front of you. With your feet together, bring your knees into your chest, but crossing the one knee to the opposite shoulder. Twisting slightly as your knees come into your chest. Extend your legs back out and switch sides.

Reverse Crunch Cross

Start in a side plank position with your elbow under your shoulder and feet on top of each other. Tap the bottom hip to the ground and lift it back up for the desired amount of time or reps. Switch sides halfway.

Side Plank Dip

If you don’t have access to an inertia wave, use battle ropes. Chest up tall. Feet shoulder width. Tear it up!

Inertia Wave Alternation Slam

Week 4 Day 4

I pushed the wrong button! I give you five stars!!

Susie Landes

Fernny

Shawn Moore

Week 1 Day 1

Directions for HIIT were confusing compared to timer only set for 15 seconds.  I did 30 seconds fast and 15 slow for one set.

Beth

Week 1 Day 2

Week 1 Day 3

Week 1 Day 4

Week 2 Day 1

Week 2 Day 2

First time felt frustrated with managing my form, stamina, and using equipment correctly.

Week 4 Day 4

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