Name: Playbook - Chris Hatton - W3/D2
Uploaded: 2022-12-01T14:06:25.990Z
Duration: 60 min
Description: W3/D2

I think my abs will be sore for a week!😅😅😅😅😅😅

Bobby Witcher

Make sure the seat is at hip height before you step on. You should have a slight bend in your leg when it’s fully extended

Bike

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

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

Feet hip width apart. Keep the bar close the whole time. Head in-line with the back and core tight. Shoulders down to engage the lats. As the bar goes past the knees drive the hips forward and do not lean back at the top of the movement.

Conventional Deadlifts

Head and chest up try not to bounce and push off the back leg too much, you want to focus on pressing through the leg on the chair. If it’s too challenging drop the dumbbells and use your hand on your thigh for support.

DB Step up Left

Head and chest up try not to bounce and push off the back leg too much, you want to focus on pressing through the leg on the chair. If it’s too challenging drop the dumbbells and use you hand on your thigh for support

DB step up right

Legs & Core Superset 1

Keep the pressure through the heel of the front foot, chest up and arms straight. Aim to get your back knee lower than the plates.

DB deficit split squat left

DB deficit split squat right

Legs & Core Superset 2

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

Side Leg Raises Left

Side Leg Raises Right

Legs & Core Superset 3

Breathe out and squeeze the abs at the top when you feel the hips come off the floor. Hands underneath the hips and switch to alternating single legs if you find it too challenging.

Leg raises

Lower back should be last to leave the floor on the way up and the first to touch the floor on the way down

Butterfly sit ups

Elbows in line with the shoulders. Movement should come from the hips. As you raise the leg up try not to let the height in the hips change

Plank with leg raise

Legs & Core Superset 4

W3/D2

Karim

W1/D1

Super challenging even with light weights!

Angel

You will need every second of rest during this workout! 😅😅😅

W1/D2

U-Chris

I never focused on my core before now so this is awesome!

W1/D3

Upper body exhausted! Loving this workout 😅💪🏾

W1/D4

Quite intense and good for the lower body

W3/D2

Community

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