Name: Playbook - Chris Hatton - W4/D4
Uploaded: 2021-02-24T20:33:59.787Z
Duration: 60 min
Description: W4/D4

Angel

Leg & Core workout consisting of tri-sets (3 exercises in each set) and a giant set (4 exercises in each set).

Forward skis

Focus on making contact elbow to knee in the standing abs. Make sure your hands are in line with your shoulders for the 1/2 Burpee and a slight bend in the elbow

4 standing abs, 1 1/2 burpee

Aim to get your knee outside of the elbow, place knee on the floor if it’s too challenging

Alternating Spider-Man stretch

Heel flicks

Warm up

Press through both legs, keep the pressure through the heel of the forward leg. Head and Chesr up, if you find it too challenging use the hand for support on the thigh. Try and get your knee as close to the floor as possible

Lunge pulses Left

Lunge pulses Right

Keep the head in line with the back, hip hinge back and try to find a stretch in the hamstrings at the bottom. DB’s come to the side of the body at the top and squeeze the glutes

DB Romanian deadlifts

As you bend down keep the chest up and tap the floor with alternating hands make sure you bend your legs when you bend down

Lateral side steps

Legs Triset 1

Pressure through the heels, point the feet out slightly and feet just outside of hip width apart. keep the head and chest up. keep the dumbbell close to the body

DB Front squats

Make sure you touch the floor with alternating hands. Keep the chest up, If it’s too challenging revert to wide to narrow squats

180 squats

Slight bend in the legs and focus on rotating from the core

Leg twists

Legs Triset 2

Head and chest up, press off the forward leg in the lunge and do not push off the back. As you go down press the DB directly over your head.

DB alternating backward lunges with overhead press

Thigh should be parallel to the floor, if it’s too tough revert to a double leg wall sit

Single leg wall sit Left

Single leg wall sit Right

Focus on height rather than distance and a soft landing. Hands in line with the shoulders in the front raise hold

DB Forward jump with slow return front raise hold

Heisman

Legs Giant Set 1

Try not to let the feet touch the floor at the top, for the Russian twists try not to move the feet and focus on the rotation

V-sit rollback with 2 Russian twists

Hands in line with the shoulders, slight bend in the arms. If it’s too challenging revert to extended plank jacks

Extended arm plank jack with shoulder taps

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

Zombie sit ups

Core Triset

W4/D4

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/D4

Community

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