Name: Playbook - Alan Willinger - Summer Shred: Day 5
Uploaded: 2024-02-27T13:56:54.445Z
Duration: 45 min
Description: Summer Shred: Day 5

Warmup: 
Incline Treadmill Walk x5 minutes

A. X4
Lying leg Raises x10
Hollow Body Hold x20 seconds

B. X4
Bicycle crunch x30
Bird dog x20
Dead bug x20

C. 
Bike x30 minutes

Take the incline to at least a level 5 and up to level 12

Increase the speed to at least 2mph and up to 4mph

Adjust for your own ability 

Ideally this will elevate your heart rate as well as your breathing rate. You should still be able to maintain a conversation if you were talking with someone.

Incline Treadmill Walk

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Work at a pace and resistance that you can maintain for the allotted time
- Increase speed as comfortable
-try to keep your RPMs between 70-95

Stationary Bike

Summer Shred: Day 5

Back workout was good, cardio could have been more

Orlando

Luke

Summer Shred: Day 1

The sets and reps were perfect for each workout

Summer Shred: Day 2

Summer Shred: Day 2 Cardio

Summer Shred: Day 3

Feel cardio could have been more but workout was good

Summer Shred: Day 5

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