Name: Playbook - Chris Hatton - W1/D3
Uploaded: 2021-02-24T20:33:59.735Z
Duration: 30 min
Description: W1/D3

Erik

Bobby Witcher

Sal Gonzalez

Nice one! Starts easy and then increase difficulty but I did it! 🙌🏻

Antonio

Leon owen

Core workout consisting of single exercises.

Standing elbow to knees

Slight bend in the legs. Hip hinge and reach down to the toes until you feel a stretch in the hamstrings on the back of your thighs

Touch toes

Slight bent in your standing leg as you kick, you should feel a stretch in your hamstring

Alternating leg swings

Slight bend in the legs, hip hinge and push the hips back and try and find the stretch in the hamstrings, when you reach the extended plank position keep the core tight and don’t let the hips drop, maintain and slight bend in the elbows and hands shoulder width apart

Inchworms

Warm up

Leg up at 90 degrees, keep them still and focus on bringing the shoulder blades off the floor. Maintain a slight bend in the arms at all times

DB Leg up toe touches

Feet slightly off the floor and body in a V position. Lean back slightly and feel the core engage. Press the dumbbell above the head bringing it down to the top of the chest every rep. If it’s too challenging place to feet on the floor

V-Sit hold with DB shoulder press

Soles of the feet touching and knees out. Your lower back should be the last to leave the floor on the way up and the first to touch the floor on the way down.

DB Butterfly sit ups

Feet off the floor focus on keeping your legs still and rotating your core. If it’s too challenging place your feet on the floor or drop the dumbbells

DB Russian twist

Lay on front with arms stretched out infront of you. Squeeze your glutes and lower back and aim to get maximum height in the shoulder blands and feet. If too challenging drop the weight.

Back extension hold with DB

Elbows in line with the shoulders and maintain a straight line if your body. If it’s too challenging place your knees on the floor.

DB Side plank Right

DB Side plank Left

Pressure through the heel. Try and get maximum height in the hips.

Single leg glute bridge Right

Single leg glute bridge Left

W1/D3

Stephen

Jack

W1/D1

Super effective even with lighter weights or kettlebells

Angel

Gerardo

W1/D2

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

Zane Franco

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/D3

Community

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