Name: Playbook - Devon Levesque - W3/D4
Uploaded: 2021-02-07T13:26:30.584Z
Duration: 45 min
Description: W3/D4

Chris

LFG!!! Did the full 4 minute low plank in one set for the first time ever!! Had to go somewhere different mentally to do it. Can’t remember the last time I went there. This shit ain’t made for weak minds!

Morgan Walker

Connor

Nikhil

Deron

First fasted workout, 13 hours and felt great. Thought I was getting shin splits from running so much but I switched back to my old shoes and I’m feeling a lot better!

Craig Pazikas

im burning man!! Pushing harder every day and... im realising its been 18 days of everyday training🤯

Ivelin

💪🏽💪🏽💪🏽 Strong and getting Stronger!

Peter

Hey was traveling all day to Hawaii. Managed to get a few done. Will be going full bore tomorrow 
Mahalo!

John Barancho

Core is getting so much stronger! Unreal workout!

Anthony Cruz

Adnan

Kicked my ass. Gonna finish it out with 100 push-ups for time.

Brock

Another good one! Feeling so much better overall, health and strength wise. Thank you.

Brogan

Doug MacLean

Fully adopting that get after it mentality, you have no idea how much this challenge is helping my mental health. Even on the worst days, this helps me power through with no excuses 💪🏽

Joseph Madaio

Shane

Stronger every day, crazy only two and a half weeks in 💪🏻💪🏻🙌🏻🤟🏻

Charlotte

Ariel

Ruan Duffy

Joseph

Juan D Orjuela Garavito

Never better!! Starting to see my habits shift to where I want them to be. Let’s keep it going

Julio

Run 3 miles 

Wall sit-ups 4 x 15
Low plank  4 minutes
V-ups 100 
Plank side pulses 2 x 1 minute 
Crunch side to side 200

-Lay on your back with your feet on a wall and legs bent
-Sit up touching your elbows to your legs
-Repeat

Wall sit-ups

-Get into an elbow plank position
-Hold for time 
-Repeat

Low plank (beach)

Lay flat on floor

1. Point toes keep legs straight
2. Point arms keep arms straight 
3. While keeping arms and legs straight use your core as a hinge
4. In one movement, simultaneously lift your upper body and try to touch your toes
5. Go back to starting position

To increase difficulty 
1. Don't let arms or legs touch floor 
2. Touch your toes 
3. Perform at a slower pace

V- Ups

-Get into an elbow side plank position
-Pulse hips up and down
-Repeat

Side plank pulses

-Lay on your back with your legs bent and elevated 
-Crunch to one side and touch the outside of your foot.
-Lower and repeat to other side

W3/D4

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