Name: Playbook - Chris Hatton - W2/D4
Uploaded: 2021-02-24T20:33:59.754Z
Duration: 45 min
Description: W2/D4

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

Zane Franco

Elbow in line with the shoulders, keep the hips down as the legs move

Plank step outs

Skipping

Feet just outside of hip width apart, point the toes out slightly and keep the head and chest up

Squat elbow to knee

Aim to get your knee outside of the elbow, place knee on the floor if it’s too challenging

Alternating Spider-Man stretch

Warm up

Elbows at roughly 45° angle if it’s too challenging place your knees on the floor

Press up pulses

Squeeze the DB with the palms of your heads and flare the elbows out. Feel the chest contract as you squeeze then press the DB up to full extension

Lying DB Squeeze and press

Push superset 1

Hip hinge down, drop the back but keep the chest up. Elbows tucked in on the rows. Slight bend in the arms for the fly. Keep hands in line with shoulder.

DB one row one rear delt fly

Shoulders back elbows tucked in squeeze the biceps at the top maintain full range of movement

DB touching hammer curl

Pull superset 1

Soft knees, start with the dumbbells narrow and underhand position. Press up and rotate when moving

DB Close rotating shoulder press

Lock the legs out and squeeze the glutes elbows tucked in focus on  full extension of the arms and squeeze and triceps at the top

DB Standing overhead Tricep extension

Push superset 2

Feet hip width apart, hip hinge back. Maintain a slight bend in the arms and focus on keeping your hands in line with the elbows and shoulders

DB alternating rear delt flyes

Feet hip width apart, hip hinge back. Shoulders down. Flare the elbows out to help focus on working the upper back.

DB Upper back rows

Pull superset 2

W2/D4

Stephen

Jack

Erik

W1/D1

Super effective even with lighter weights or kettlebells

Angel

Bobby Witcher

Gerardo

W1/D2

Sal Gonzalez

W1/D3

W1/D4

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

Leon owen

W1/D5

Kurtsy

W2/D1

Definitely cursed your name on this one. 🤣

Jennifer

W2/D2

Irving Velez

W2/D3

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 😂

W2/D4

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