Name: Playbook - Adam Swanson - Mobility/Calves/Abs/Cardio
Uploaded: 2023-05-07T17:44:43.600Z
Duration: 70 min
Description: Mobility/Calves/Abs/Cardio

06/11/22

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

Stay connected with me on Instagram and share your progress with me @Dvtraining #DVT365

**2 Second Hold At The Top!**

I also want you to complete 10 partial reps at the top of the raise immediately after you finish 10 full reps on every set!

Standing Calf Raise

* Hold for 2 seconds each rep! *
* Reps are PER SIDE *

Banded Tibia Raise

Calf Compound Set #1

Seated Calf Raise

Tibia Raises

Calf Compound Set #2

Knee To Elbow Crunch

- Exhale on every rep as you raise your legs to contract your abs and SQUEEZE!

Roman Chair Leg Raise

Power Wheel Crunch

* 1 Min PER FOOT*

- Let’s loosen up the feet and open them up.
- Roll around and out pressure on areas that are tight/tender.

Myofascial Foot Release

- Start by rolling into your upper back/traps. 
- Cross your arms and move into your middle/lower back.
- Finish off by rolling the lats.
- Try to roll for 30 seconds on and then take 15 second break!

Upper Body Foam Roll

- Take your time to roll out your lower body in each position.
- Start with your quads, then your hamstrings, IT band, and then roll out your glutes /hips.
- As the time progresses you should find yourself being able to roll deeper into your muscles.
- Try to roll for 30 seconds on and then take 15 second break!

Lower Body Foam Roll

- Take your time and gently stretch out your body.
- Hold your stretches for at least 30 seconds each.
- Don’t force the stretches.

Static Stretching

Choose your favourite piece of cardio equipment and find a steady pace to maintain.

Favourite Cardio

Mobility/Calves/Abs/Cardio

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Adrienne

HIIT/CORE/MOBILITY

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Upper Body (Push Focus)

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Mobility/Calves/Abs/Cardio

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