Name: Playbook - Dan Rockwell - W6/D6 Cardio / Calfs / Abs
Uploaded: 2021-12-31T18:21:09.116Z
Duration: 45 min
Description: W6/D6 Cardio / Calfs / Abs

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

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

W6/D6 Cardio / Calfs / Abs

Thomas

Sergio

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

W3/D6 Calfs / Core

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! 😉😉😉

W6/D6 Cardio / Calfs / Abs

Community

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