Name: Playbook - Chris Hatton - W4/D4
Uploaded: 2022-12-01T14:06:26.027Z
Duration: 60 min
Description: W4/D4

Bobby Witcher

Amazing workout, makes you really work up a sweat

Michael Yates

Make sure the seat is at hip height before you step on. You should have a slight bend in your leg when it’s fully extended

Bike

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

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

Alternating Spider-Man stretch

Warm up

Feet outside hip width apart and wider than you would normally go for your standard stance. Keep the knees out to help activate the glutes. Going wider with help focus more on the hamstrings and glutes.

Wide stance Barbell Squats

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 Walking lunges

Hip Abductor

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

Legs & Core Superset 1

Pull in from your knees, not from your ankles

Hip Adductor

Head and chest up, press through both legs, try and get your knee as close to the floor without touching. If it’s too challenging use your hand for support on the thigh

Split squat Left

Legs & Core Superset 2

Pressure through the heel of the forward leg. Back foot flat on the chair. Head and chest up. If it’s too challenging drop the dumbbells and perform bodyweight

DB Bulgarian split squat Right

Pressure through the heel of the forward leg. Back foot flat on the chair. Head and chest up. If it’s too challenging drop
the dumbbells and perform bodyweight

DB Bulgarian split squat 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

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

Legs & Core Superset 3

If it’s too tough overwork the leg and keep the upper body on the floor bringing your shoulder blades slightly off.

Single leg jackknife

Elbows in line with the shoulders. Movement should come from the hips. As you raise the leg up try not to let the height in the hips change

W4/D4

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