Name: Playbook - Chris Hatton - W4/D1
Uploaded: 2021-02-24T20:33:59.776Z
Duration: 60 min
Description: W4/D1

Angel

Abs failed me at the end 🥵 think I need another week at week 3 before this 😂

Leon owen

Push & Core workout consisting of tri-sets (3 exercises in each set).

Skipping

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

Skiers

Slo in the lunge, fast in the ski. In the lunge keep the pressure through the heel of the forward leg

3 skis, 1 backward lunge

Warm up

Hands just outside of shoulder width apart. If you rotate too much in the taps then go wider with the feet. If it’s too tough put your knees on the floor for the shoulder taps and press ups

2 shoulder taps, 2 knee taps, 1 press up

As you jump out press the dumbbell directly above the head this exercise should run faster than star jumps. Bring the dumbbell down to the top of the chest

DB Shoulder hops

If you find this too challenging revert to standard leg pull ins

Leg pull in to leg kick

Push triset 1

Stay as close to the chair as possible, feel the stretch in the front of the shoulder at the bottom and only press through the legs if it’s too challenging

Tricep dips

Elbows at 45 degrees for the press ups, aim for opposite knee to elbow. If it’s too challenging place the knees on the floor for the press ups

1 press up, two knees across the body

Hip hinge back, keep the head in line with the back. Focus on maintaining the height in the elbows and keep the elbows tucked in.

DB alternating Tricep skiers

Push triset 2

Soft knees, start with the dumbbells narrow and underhand position. Press up and rotate when moving

DB Close rotating shoulder press

Elbows at roughly 45° angle if it’s too challenging place your knees on the floor

Press up pulses

Keep your legs at 90 degrees, arms straight and exhale as you come up

90 degree heel touches

Push triset 3

Feet off the floor lean back slightly and feel the core engage. Slight bend in the arms raise the dumbbell up so it’s in line with the head at the top. If it’s too challenging place to feet on the floor or drop the dumbbell

V-Sit hold with DB front raises

Your lower back should be last to leave the floor on the way up and the 1st to touch the floor on the way down

DB Single arm straight leg and straight arm sit up Left

Abs triset 1

W4/D1

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

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

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

Kelan

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

W3/D4

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 💪🏼💪🏼💪🏼

W4/D1

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