Name: Playbook - Chris Hatton - W4/D3
Uploaded: 2021-02-24T20:33:59.783Z
Duration: 60 min
Description: W4/D3

Angel

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

Chest up stretch the leg out to the side, one foot stays in the middle the whole time.

Alternate leg switches

Push off the left leg. Sit back into the heel and feel the stretch in the right leg. Do not pull yourself up from the straight leg

Side lunge Left

Side lunge Right

Forward arm circles

Backward arms circles

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

DB Back rows

Shoulders back and elbows tucked in for the bicep curl. If the shoulder press is too challenging use the legs to help

DB Bicep curl shoulder press

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

Pull triset 1

Feet hip width apart, hip hinge back. Slight bend in the arms

DB Rear delt flyes

Standing climbers

Shoulder back and down, elbows tucked in. Focus on full range of movement and squeeze the bicep at the top.

DB alternating open wrist bicep curls

Pull Triset 2

Focus on leading through the elbows and focus on keeping the shoulders down.

DB upright rows

Heisman

Hands on the side of the head. Squeeze the glutes and lower back to help get maximum height.

Back extension

Pull triset 3

If it’s too tough step out and step in instead of hopping. Keep the hips down and core tight

Plank hop outs

Engage the abs and keep the shoulder blades of the floor. Lower back should be in contact with the floor the whole time. If it’s too challenging or if the lower back isn’t in contact with the floor then switch to single leg leg raises and keep one foot on the floor at all times

Forward flutter kicks

Soles of the feet touching and knees out. Your lower back should be the last to leave the floor on the way up and the first to touch the floor on the way down.

DB Butterfly sit ups

Core Triset 1

W4/D3

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

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

W4/D3

Community

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