Name: Playbook - Devon Levesque - W4/D4
Uploaded: 2021-02-07T13:26:30.642Z
Duration: 45 min
Description: W4/D4

Lukasz

CATCHING UP ON MISSED WORKOUTS
SHAME ON ME 
THIS HURTS SO GOOD

Nikhil

I forgot to Mark it yesterday as complete- but awesome two days

Bre Kristyne Wakefield

Brett Niemann

John Barancho

Ivelin

Gyms closed again today sadly. Did some research and saw the 1:3 ratio of miles from running to biking. Biked 9 miles today!

Chris

Anthony Cruz

Snow storm was a little speed bump, still gotta get it done and have fun with it🤙

Shane Guyer

Great way to start the “week”. Thank you.

Brogan

Did see that 4 minute plank in there at first 😅 another good rippp!

Ruan Duffy

Everything is slowly starting to feel easier! But still sweating a ton!

Preston

Side plank pulse were intense today 😬. Aimed 50-60 within the min on each side!

Jahir Jimenez

Even with over a foot of snow, still getting after it 💪🏽

Joseph Madaio

Zack

Not even halfway the challenge, but it already feels like an habit! Let’s keep crushing. Thanks Devon

Stefan Biesheuvel

The first time I didn’t want to do it today, but I pushed through and got it done

Michael

Challenge is slowly shifting into a lifestyle. The grind continues!

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

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