Name: Playbook - Chris Hatton - W3/D4
Uploaded: 2022-12-01T14:06:26.001Z
Duration: 60 min
Description: W3/D4

Legs and abs together makes it a killer workout🙌🏾😅😅

Bobby Witcher

Makes you work up a sweat but such a good work 👏

Michael Yates

Skipping

Spider-Man Stretch Left

Spider-Man Stretch Right

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

Squat elbow to knee

Warm Up

Feet just outside of hip width apart, point the toes out slightly. Maintain pressure through the heels. On the way down mentally think about sitting down onto a chair so the first part of the movement is hips going back rather than bending at the knees. Keep the knees out to help activate the glutes.

Barbell Squats

Pressure through the heel of the forward leg. Back foot flat on the chair. Head and chest up. If it’s too challenging drop the dumbbells and perform bodyweight

DB Bulgarian split squat Right

Pressure through the heel of the forward leg. Back foot flat on the chair. Head and chest up. If it’s too challenging drop
the dumbbells and perform bodyweight

DB Bulgarian split squat left

Legs & Core Superset 1

Keeping the bar close, hip hinge back whilst bringing the bar down until you feel a stretch in the hamstrings. Keep your back straight throughout and your hands on the outside of your hips.

Barbell Romanian deadlifts

Pressure through the heels And keep the head and chest up

DB Jump Squat reset

Legs & Core Superset 2

Head and chest up with shoulders back and down. Press off the forward leg and try to get the back knee as close to the floor without touching. If its too challenging drop the dumbbells and use the hands on the thighs for support.

DB Waking lunges

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

Single leg glute bridge Right

Single leg glute bridge Left

Legs & Core 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

Leg up at 90 degrees, keep them still and focus on bringing the shoulder blades off the floor. Maintain a slight bend in the arms at all times

W3/D4

Community

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