Name: Playbook - Chris Hatton - W3/D4
Uploaded: 2021-02-24T20:33:59.770Z
Duration: 45 min
Description: W3/D4

legs feel like jello. that’s how you know the workout is good!

Kelan

Zane Franco

These workouts are getting brutal now, never want this plan to end!

Leon owen

Legs & Core workout consisting of supersets (2 exercises in each set).

Star Jumps

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

High knees

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

Alternating leg swings

Warm up

Head and chest up press off the forward leg try to get the back knee as close to the floor as you can without touching

DB Backward lunges with knee drives Left

Head and chest up press off the forward leg. Try to get the back knee as close to the floor as you can without touching.

DB backward lunges with knee drives right

Pressure through the heels And keep the head and chest up

DB Jump Squat reset

Legs superset 1

Pressure through the heel of the forward leg keep your head and chest up, elbows tucked in

DB Split squat hold Right with bicep curl shoulder press

DB Split squat hold Left with bicep curl shoulder press

DB 1/2 burpee to overhead press

Legs 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

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

Single leg glute bridge Left

Single leg glute bridge Right

Legs superset 3

Keep the head in line with the back, hip hinge back and try to find a stretch in the hamstrings at the bottom. DB’s come to the side of the body at the top and squeeze the glutes

DB Romanian deadlifts

Hands facing forward, lean back slightly and feel the core engage.

V-sit Single leg pull ins

Legs & Core Superset

W3/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

W1/D5

Kurtsy

W2/D1

Definitely cursed your name on this one. 🤣

Jennifer

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

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/D4

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