Name: Playbook - APEX TRAINING PARTNERS - W1/D3 F.C.1.1 Cardio and Core
Uploaded: 2023-05-01T20:12:23.841Z
Duration: 45 min
Description: W1/D3 F.C.1.1 Cardio and Core

Focus on building strength and developing proper form

1. Adjust the seat height to a comfortable level and ensure that the foot pedals are secure.
2. Set the resistance level according to your fitness level and goals. Higher resistance levels provide a greater challenge, while lower levels are better for warm-ups or recovery workouts.
3. Sit on the bike and place your feet on the pedals, with your hands gripping the handles.
4. Begin pedaling with a steady pace, coordinating your arm and leg movements to maintain your balance and momentum.
5. Increase or decrease your speed and resistance level as needed to reach your desired intensity and heart rate.
6. Aim to maintain a consistent pace and form throughout the exercise, breathing deeply and rhythmically to fuel your muscles.

Assault bike

1. Elbows under shoulders and hands out front
2. Keep entire body tight as you hold position for time

Plank (elbows)

1. Hang from a pull-up bar with an overhand grip, keeping your arms straight and your shoulders relaxed.
2. Engage your core muscles and lift your knees up towards your chest, bending at the hips.
3. As you lift your knees, tuck your pelvis under and curl your tailbone towards your chin.
4. Pause at the top of the movement.

Tips:
Exhale as you lift your knees up, and inhale as you lower them down. Keep your movements slow and controlled to maximize engagement of your abdominal muscles.

Hanging Leg Tuck

1. Stand with your legs shoulder width apart
2. Flex your knee and kick your heel up toward your glutes
3. As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
4. Swing your arms as if you were jogging
5. Increase speed as you feel comfortable

Butt Kicks

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W3/D3 F.C.1.1 Cardio and Core

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W4/D3 F.C.1.1 Cardio and Core

W4/D5 F.C.1.1 Lower Body Strength

W5/D1 F.C.1.2 Upper body endurance

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W5/D5 F.C.1.2 Lower Body endurance

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W7/D5 F.C.1.2 Lower Body endurance

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W8/D5 F.C.1.2 Lower Body endurance

W9/D1 F.C.1.3 Upper Body Explosiveness

W9/D3 F.C.1.3 Cardio and Core

W9/D5 F.C.1.3 Lower Body explosiveness

W10/D1 F.C.1.3 Upper Body Explosiveness

W10/D3 F.C.1.3 Cardio and Core

W10/D5 F.C.1.3 Lower Body explosiveness

W11/D1 F.C.1.3 Upper Body Explosiveness

W11/D3 F.C.1.3 Cardio and Core

W11/D5 F.C.1.3 Lower Body explosiveness

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