Name: Playbook - Chris Hatton - W3/D5
Uploaded: 2021-02-24T20:33:59.773Z
Duration: 45 min
Description: W3/D5

Loved this one 👌🏼 Burpees with 12kg DBs was 🔥

Stephen

Could never do a burpee alone before starting this plan and today I did 3 sets with 10kg dumbbells 💪🏼💪🏼💪🏼

Leon owen

Push/Pull & Core consisting of supersets and tri-sets.

Jogging on the spot

Standing elbow to knees

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

Alternating leg swings

When you step back in the lunch make sure your head in Chester up if it’s too challenging use the hand for support on the fly make sure you complete your lunch before you perform the ski

1 ski, 1 backward lunge

Feet just outside of hip width apart, head and chest up. Pressure through the heels

Squat with alternating forward kick

Warm up

Focus on keeping the shoulders down and maintain a slight bend in the arms

DB front raise left arm hold with right arm reps

Focus on keeping the shoulders down and maintain a slight bend in the arms.

DB front raise right arm hold with left arm reps

Use the hand for support on the forward leg. Focus on keeping the elbow tucked in for the row and shoulder down.

DB Single arm rows Left

DB single arm rows right

Push/Pull superset

Keep the elbows in line with the body. If it’s too challenging revert to side raise hold

DB Lateral punches

If it’s too challenging place the knees on the floor for the press up

DB Burpee to overhead press

Push/ pull superset 2

DB’s stay in the same position the whole time. Elbows flare out at roughly 45 degrees for the press and maintain a slight bend in the arm for the fly

2 DB Floor press, 1 DB Floor pec fly

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

Straight leg sit up with alternating toe touch

Slight bend in the arms if it’s too challenging revert to a reverse plank hold

Tricep toe taps

Push/core triset

Feet hip width apart, hip hinge back. Keep the shoulders down and elbows tucked in to help focus on working the lats

DB Back rows

Squeeze the glutes and lower back to get maximum height in the feet and arms. Pin the elbows into the side and squeeze the lats at the bottom, when you reach forward fully extend the arms

Back extension with lat squeeze

If it’s too tough overwork the leg and keep the upper body on the floor bringing your shoulder blades slightly off.

Single leg jackknife

Pull/core triset

W3/D5

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

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

W3/D5

Community

More workouts from Chris Hatton