Name: Playbook - Dan Rockwell - W5/D6 Cardio / Calfs / Abs
Uploaded: 2021-12-31T18:17:47.244Z
Duration: 45 min
Description: W5/D6 Cardio / Calfs / Abs

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

Nikolay

- Run, Stairmaster, or Bike 1 x 20-30 mins
- Seated calf machine 4 x 20
- One leg calf raises 3 x 5-15
- Extensive stretching 1 x 10-20 mins
- Oblique Crunch (elbow to knee) 3 x 10-20
- Knee tucks SS w/ Alternating v up toe touches 3 x 15-20, 10-20
- Hanging Leg raises 3 x 10-20

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

Don’t have onto anything just use your flat hand against something to stabilize

Leg is straight

Body weight one leg calf raises

Oblique crunch (elbow to knee)

Knee tucks

Wrist straps advised here if doing on pull up bar

Can do with ab sling strap as well

Hanging leg raises

W5/D6 Cardio / Calfs / Abs

Tracie Bean

Thomas

Sergio

W1/D1 Chest / Abs

Thando

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!!! 🤙

W5/D6 Cardio / Calfs / Abs

Community

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