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

Thomas

Sergio

Nikolay

W1/D1 Chest / Abs

Douglas Clark

W1/D2 Back / Calfs

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

Austin

Awesome arm pump!!! First time issuing this app and I’m addicted already.

Steven

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!!! 🤙

Charles

W2/D3 Arms

W2/D4 Legs / Abs

W2/D5 Shoulders

W2/D6 Cardio / Calfs

W3/D1 Chest / Abs

W3/D2 Back / Calfs

W3/D3 Arms

W3/D4 Legs / Calfs

W3/D5 Shoulders

W4/D1 Chest / Abs

Great pump 💪🏽💪🏽💪🏽💪🏽

W4/D2 Back / Calfs

Great combination of exercises, great feeling and great pump of muscles 💪🏽

W4/D3 Arms

W4/D4 Legs / Calfs

W4/D5 Shoulders

W4/D6 Calfs / Core

W5/D1 Chest / Abs

W5/D2 Back / Calfs

Hard training and great pump, thank you!!!!!

W5/D3 Arms

W5/D4 Legs / Abs

W5/D5 Shoulders

Perfect for the Saturday! Great pump for the beach! 😉😉😉

W5/D6 Cardio / Calfs / Abs

W6/D1 Chest / Abs

W6/D2 Back / Calfs

W6/D3 Arms

W6/D4 Legs / Abs

W6/D5 Shoulders

The all program was very good. I hope you are going to do more like this, maybe Pro 2

W3/D6 Calfs / Core

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