Name: Playbook - Chris Hatton - W4/D5
Uploaded: 2021-02-12T10:54:14.116Z
Duration: 60 min
Description: W4/D5

Jose

Full Body Workout consisting of giant sets (4 exercises in each set).

Star Jumps

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

Maintain a straight line in the body, keep the heel higher than the toe and do not lean back.

Side Leg Raise Pulses Right

Side Leg Raise Pulses Left

Hands in line with the shoulders and a slight bend in the arms, keep the elbow tucked in as you bring it up to help feel the squeeze in the back/lats. If you find yourself rotating too much go wider with the feet and if it’s too challenging place the knees on the floor

Renegade rows

Warm up

Elbows inline with the shoulders, the knees should move around the side and not through the middle.

Plank knee to elbow oblique crunch

Squeeze the glutes and lower back to get maximum height in the feet and arms. Pin the elbows into the side and squeeze the lats at the bottom, when you reach forward fully extend the arms

Back extension with lat squeeze

Hands inside of shoulder width apart, elbows stay tucked in to help focus on the triceps more. If it’s too challenging place the knees on the floor

Narrow press ups

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

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

Upper/core giant set

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

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

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

Glute bridge

Legs up at 90 degrees. Try to get as close to your toes as possible.

Leg up toe touches

Make sure your lower back is in contact with the floor. If it isn’t, raise your legs up until you feel it touch. Place the hands underneath the hips if you find it too challenging.

6 inch hold

Lower/core giant set

Slight bend in the arms aim at getting your knees on the outside of your elbows

In and out abs

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

Alternate leg switches

Skiers

Make sure your lower back is in contact with the floor, if it’s too challenging keep one foot on the floor at all times

Alternate leg pull ins

Cardio/core giant set

W4/D5

Todd

Angel

Alex

W1/D1

I’m tired, but I want to keep going and see it through all the way!!!

Isaias

William

W1/D2

I like how all your videos end with an easier exercise.

Russell

W1/D3

Irving Velez

Felt that last round reeeeaaaallly good 🔥🔥🔥

Good cool down and I liked the amount of 30 second workouts in this workout set.

W4/D5

Community

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