Name: Playbook - Dan Rockwell - W3/D6 Calfs / Core
Uploaded: 2021-12-31T18:17:47.198Z
Duration: 30 min
Description: W3/D6 Calfs / Core

- Supported leg lifts form floor 4 x 10-15
- Hanging Leg Raises SS w/ Mountain climbers 3 x 10-15
- Side oblique crunches (elbow to knee) 3 x 5-15 (each side)
- Knee ups 3 x 20-30
- Machine or Smith Machine Calf Raises SS with Bodyweight Calf 
  Raises (no breaks at all) 5 x 10-20
- Tibialis Raises  4 x 10-20

Holding something sturdy above your head, thrust upwards as soon as your legs hit 90° with floor.

Supported leg lifts from floor

Wrist straps advised here if doing on pull up bar

Can do with ab sling strap as well

Hanging leg raises

Mountain climbers

Superset

Single leg side oblique crunches (elbow to knee)

Hold knee lightly, use your abs to hold you up as you pause for 1-2 seconds at the top

Knee ups

Stand on platform, can use weight plates if necessary 

Drive through toes towards big toe at the top, let stretch full on bottom

Smith machine calf raises

- Lean against wall 
- Use your shin muscles to pull your toes up towards your shins as far as you can 
- Slowly lower back down then repeat

Tibialis raise

W3/D6 Calfs / Core

Tracie Bean

Thomas

Sergio

W1/D1 Chest / Abs

Thando

Nikolay

Douglas Clark

W1/D2 Back / Calfs

Yossi Fitoussi

Id throw a tricep finisher or just another tricep specific lift towards the end of the session.

Austin

W1/D3 Arms

W1/D4 Legs / Abs

W1/D5 Shoulders

W1/D6 Cardio / Calfs

W2/D1 Chest / Abs

Great workout. My calf’s were absolutely finished after today lol

Justin

W2/D2 Back / Calfs

Rooooooocccckkkkkkwwwwweeerellllllll!!! 🤙

W3/D6 Calfs / Core

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