Name: Playbook - Chris Hatton - W3/D3
Uploaded: 2021-02-24T20:33:59.767Z
Duration: 45 min
Description: W3/D3

Angel

Irving Velez

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

Leon owen

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

High knees

Push off the left leg. Sit back into the heel and feel the stretch in the right leg. Do not pull yourself up from the straight leg

Side lunge Right

Side lunge Left

Slight bend in the legs hip hinge and find the stretch in the hamstring by reaching down towards your toes, once you’ve found the stretch squat down and stand up

Touch toes to squat

Shoulder hops

Warm up

Hip hinge back, feet hip width apart. Shoulders down. Maintain a slight bend in the arms hands in line with the elbows and shoulders

DB Rear delt flyes Left hold, with right arm reps

Hip hinge back, feet width apart. Shoulders down. Maintain a slight bend in the arms. Hands in line with the elbows and shoulders

DB rear delt flyes right hold with left arm reps

Hands in line with the shoulders. Slight bend in the arms. Core tight. Elbow tucked in for the rows. If you find yourself rotating too much go wider with your feet.

DB renegade row

Pull superset 1

Hip hinge back and slight bend in the legs. Feet hip width apart. Shoulders back and down, elbows tucked in. Focus on not rotating the body.

DB Back row hold right, with left arm reps

DB back row hold left, with right arm reps

Arms stay straight, squeeze the glutes and lower back to maintain maximum height in the arms and feet

Back extension stars

Pull superset 2

Soft knees, elbows tucked in shoulders back squeeze the bicep at the top

DB Hammer bicep curls

Focus on leading through the elbows and focus on keeping the shoulders down.

DB upright rows

Pull superset 3

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

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 Left

DB Side plank Right

Pull superset 4

W3/D3

Stephen

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

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

W3/D3

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