Name: Playbook - Chris Hatton - W4/D2
Uploaded: 2022-12-01T14:06:26.016Z
Duration: 60 min
Description: W4/D2

Angel

Bobby Witcher

Stairclimber Single steps

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 find the stretch in the hamstring by reaching down towards your toes, once you’ve found the stretch squat down and stand up

Touch toes to squat

Warm up

Feet on the outside of the hips, point the toes out slightly. Drive up through the legs keeping the bar close, once it has passed the knees drive the hips forward engaging the glutes. Once at the top of the movement do not hyperextend the back.

Barbell sumo deadlifts

Squeeze the quads at the top and make sure your back is flat on the pad

Leg extension

Pressure through the heels in the squat pulses aim for maximum height in the jump and aim for a soft and controlled landing. If it’s too challenging take the jump out and stand up and reset instead of jumping

3 squat pulses, 1 jump

Legs & Core Superset 1

Make sure your thighs are flat to the pad. Pull from your knees and not from your arms

Lying hamstring curl

Keep the head and chest up. Press through the forward leg and Pressure through the heel, to simplify use the hand for support on the thigh.

Alternating backward lunges

Legs & Core Superset 2

Leg Press

Feet just outside of hip width apart. Point the toes out slightly and keep the head and chest up. Focus on pushing the knees out at the bottom to help open up the hips

Squat pulse

Legs & Core Superset 3

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

Alternate which leg comes up first. Try to get the hips off the floor at the top and squeeze the abs as soon as you feel the hips come off the floor. Keep the shoulder blades off the floor and engage the abs

2 single leg raises, double on the way down

Legs & Core Superset 4

W4/D2

Karim

W1/D1

Super challenging even with light weights!

You will need every second of rest during this workout! 😅😅😅

W1/D2

U-Chris

I never focused on my core before now so this is awesome!

W1/D3

Upper body exhausted! Loving this workout 😅💪🏾

W1/D4

Quite intense and good for the lower body

W1/D5

Zane Franco

W2/D1

W2/D2

W2/D3

W2/D4

W2/D5

Stephen

These supersets are perfectly paired🙌🏾

Michael Yates

W3/D1

I think my abs will be sore for a week!😅😅😅😅😅😅

W3/D2

Perfect way to finish the week strong!💪🏾💪🏾

W3/D3

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

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

W3/D4

W3/D5

Another awesome chest and triceps session!

W4/D1

W4/D3

Amazing workout, makes you really work up a sweat

W4/D4

Another successful gym workout done!🙌🏾💪🏾🙏🏽

W4/D2

Community

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