Name: Playbook - Brian Gordon - CARDIO - LISS WK4/D3
Uploaded: 2022-11-25T12:24:04.727Z
Duration: 60 min
Description: CARDIO - LISS WK4/D3

- 4 miles run

- Heart Rate Zone 2-3 (60%-79%)

- Nasal breathing 

📍 Run wherever you can. (Outdoor, treadmill)

Running

📍 Hanging from the bar, keeping your legs extended.
📍 Raise up while keeping your core tight to form an “L” with your body.
📍 Lower legs back down.
📍 Avoid swinging.

Hanging Leg Raises

- Start with body weight first. Then build up weight if it’s too easy. 

📍 Shoulders, Hips, Feet Are In A Straight Line.

📍 Shoulders Over Elbows. 

📍 Engaged The Core & Glutes. Don’t Let Hips Fall.

Weighted Elbow Plank

📍 Body Full Extended.

📍 Hold Weight Over Head At The Starting Position. 

📍 Curl Up With Your Abdominals. Driving Legs Into The Ground. 

📍 Pressing The Weigh Overhead.

Weighted Straight Leg OH Sit-Up

- Start with body weight. If too easy add some external load to make it more challenging.

📍 Straight Line From Head To Heel.

📍 Squeeze Your Glutes. 

📍 Hold Weight To Chest.

Back Extension Hold

Core Superset

CARDIO - LISS WK4/D3

Brian Gordon

UPPER HYPERTROPHY WK1/D1

LOWER HYPERTROPHY WK1/D2

CARDIO - LISS WK1/D3

UPPER DYNAMIC EFFORT WK1/D4

LOWER BODY DYNAMIC EFFORT WK1/D5

CARDIO - REPEATS WK1/D6

UPPER HYPERTROPHY WK2/D1

LOWER HYPERTROPHY WK2/D2

CARDIO - LISS WK2/D3

UPPER DYNAMIC EFFORT WK2/D4

LOWER BODY DYNAMIC EFFORT WK2/D5

CARDIO - REPEATS WK2/D6

UPPER HYPERTROPHY WK3/D1

LOWER HYPERTROPHY WK3/D2

CARDIO - LISS WK3/D3

UPPER DYNAMIC EFFORT WK3/D4

LOWER BODY DYNAMIC EFFORT WK3/D5

CARDIO - REPEATS WK3/D6

UPPER HYPERTROPHY WK4/D1

LOWER HYPERTROPHY WK4/D2

UPPER DYNAMIC EFFORT WK4/D4

LOWER BODY DYNAMIC EFFORT WK4/D5

CARDIO - REPEATS WK4/D6

CARDIO - LISS WK4/D3

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