Name: Playbook - Chris Hatton - W1/D2
Uploaded: 2021-02-24T20:33:59.731Z
Duration: 30 min
Description: W1/D2

Super effective even with lighter weights or kettlebells

Angel

Bobby Witcher

Gerardo

That was a pretty decent lower body workout!

Zane Franco

This was a great leg burner. I’m amazed at how good your app is.

Sal Gonzalez

Antonio

First leg day back, best leg pump I’ve had since the gyms where open

Leon owen

Lower body workout consisting of single exercises.

Take 4 steps forward and 4 steps back, pick your feet up on the way back to avoid tripping

4 step shuttle

Spider-Man Stretch Left

Feet outside hip width apart point the toes out slightly and sit as low as you can in the squat, rock side to side slightly to help open up the hips

Deep squat stretch

Keep your head and chest up, push off the forward leg at the bottom and aim at keeping your knee incline with your toe. If it’s too challenging use your hand for support on your thigh

Forward lunges

Warm up

Pressure through the heels, point the feet out slightly and feet just outside of hip width apart. keep the head and chest up. keep the dumbbell close to the body

DB Front squats

Head and chest up with shoulders back and down. Press off the forward leg and try to get the back knee as close to the floor without touching. If its too challenging drop the dumbbells and use the hands on the thighs for support.

DB Waking lunges

Sit back into the heel of the left leg, drop the back and keep the chest up. Press through left leg and do not pull yourself up from the straight leg.

DB Side lunge Left

Sit back into the heel of the right leg, drop the back and keep the chest up. Press through the right leg and do not pull yourself up from the straight leg

DB side lunge right

Keep the head in line with the back, hip hinge back and try to find a stretch in the hamstrings at the bottom. DB’s come to the side of the body at the top and squeeze the glutes

DB Romanian deadlifts

Shoulder blades on the seat. Pressure through the heels, chest up and try to get maximum height in the hips

Hip thrusts

Thigh parallel to the floor If it’s too challenging drop the dumbbells and place your hands on your thighs for support

DB Wallsit

W1/D2

Stephen

Jack

Erik

W1/D1

W1/D3

W1/D4

First week done! Already feeling good, if I feel like this now then I can only imagine In 3 week

W1/D5

Kurtsy

W2/D1

Definitely cursed your name on this one. 🤣

Jennifer

W2/D2

Irving Velez

W2/D3

Great one! Felt way more targeted! Could use some more chest!

W2/D4

Alex

That last super set was brutal! Good one for sure!

Done it with 10kg dumbbells and I’ve never burnt so much in 45 minutes ever! 630 cal and a load of sweat later

W2/D5

Never seen so much progress in my arms ever! The pump was mad today so motivated to keep pushing harder and stronger

W3/D1

These leg days are feeling like the worst cardio of my life 💀👌🏼

W3/D2

Was a tough one, but feeling the process now 💪🏼

W3/D3

legs feel like jello. that’s how you know the workout is good!

Kelan

These workouts are getting brutal now, never want this plan to end!

W3/D4

Loved this one 👌🏼 Burpees with 12kg DBs was 🔥

Could never do a burpee alone before starting this plan and today I did 3 sets with 10kg dumbbells 💪🏼💪🏼💪🏼

W3/D5

Abs failed me at the end 🥵 think I need another week at week 3 before this 😂

W1/D2

Community

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