Name: Playbook - Chris Hatton - W4/D2
Uploaded: 2021-02-24T20:33:59.780Z
Duration: 60 min
Description: W4/D2

Angel

Zane Franco

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

Jogging on the spot

Press off the forward leg, keep your head and chest up. Knee should be pointing over the toe don’t let the knee collapse inwards when you push up out of the lunge

Forward lunge with overhead reach

Feet outside hip width apart point the toes out slightly and sit as low as you can in the squat, rock side to side slightly to help open up the hips

Deep squat stretch

Slight bend in the legs, hip hinge and push the hips back and try and find the stretch in the hamstrings, when you reach the extended plank position keep the core tight and don’t let the hips drop, maintain and slight bend in the elbows and hands shoulder width apart

Inchworms

Warm up

Stay low, if it’s too tough sit higher in the lunge. Focus on opening up the stance/hips.

DB low lunge switch

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

Punch kick outs

Legs Triset 1

Pressure through the heels in the squat. Feet just outside of hip width apart. Point the toes out slightly, keep the head and chest up.

DB thrusters

Opposing arm and leg each time, if it’s too challenging perform a standard squat and alternating kick at the top

Jump squat with alternating punch and kick

Hip hinge and sit back into each rep and use the arms for momentum

Skis

Legs Triset 2

Shoulder blades on the seat. Pressure through the heel, chest up and try to get maximum height in the hips

Single leg hip thrust Left

Shoulder blades on the seat. Pressure through the heel. Chest up and try to get maximum height in the hips

Single leg hip thrust Right

Pressure through the heel of the forward leg. Back foot flat on the chair. Head and chest up. Use the hand for support on the thigh if it’s too challenging

Bulgarian split squat right

Bulgarian split squat - left

Pressure through the heels feet just outside of hip width apart. Try to get maximum height in the hips

Glute bridge

Legs Triset 3

Hands facing forward and slightly behind you, lean back slightly and feel your core engage. Exhale as the knees come up and if it’s too challenging switch to alternating legs and keep one foot on the floor at all times

V-sit leg pull ins

Shoulder blades off the floor reach around the feet

Heel touches

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

Core Triset

W4/D2

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

Leon owen

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

W4/D2

Community

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