Name: Playbook - Chris Hatton - W3/D1
Uploaded: 2021-02-24T20:33:59.760Z
Duration: 45 min
Description: W3/D1

Angel

Stephen

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

Leon owen

Push workout consisting of supersets (2 exercises in each set).

Star Jumps

Press off the forward leg, keep your head and chest up. Knee should be pointing over the toe don’t let the knee collapse inwards when you push up out of the lunge

Forward lunge with overhead reach

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

Maintain a straight line in the body, keep the heel higher than the toe and do not lean back.

Side Leg Raise Pulses Right

Side Leg Raise Pulses Left

Hands in line with the shoulders and a slight bend in the arms, keep the elbow tucked in as you bring it up to help feel the squeeze in the back/lats. If you find yourself rotating too much go wider with the feet and if it’s too challenging place the knees on the floor

Renegade rows

Warm up

DB Floor press

Elbows tucked in focus on full extension at the top and squeeze the triceps

Single DB kneeling Overhead Tricep extension

Push superset 1

Elbows tucked in for the skullcrusher and DB’s in the hammer position. When you transition into the straight arm pullover DB’s should be straight and a slight bend in the arms. Aim to find a stretch in the lats at the bottom of the movement

2 DB Skullcrusher, 1 DB straight arm pullover

Stay as close to the chair as possible, feel the stretch in the front of the shoulder at the bottom and only press through the legs if it’s too challenging

Tricep dips

Push superset 2

Shoulders down, maintain a slight bend in the arms

DB Side raises right arm hold with left arm reps

DB side raises left arm hold with right arm reps

Shoulders back and elbows tucked in for the bicep curl. If the shoulder press is too challenging use the legs to help

DB Bicep curl shoulder press

Push superset 3

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

Keep the hands in line with the shoulders. Elbow tucked in. Rotate the DB as you punch forward.

DB Forward punches

Push superset 4

W3/D1

Jack

Erik

W1/D1

Super effective even with lighter weights or kettlebells

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

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

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 😂

W3/D1

Community

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