Name: Playbook - Devon Levesque - W4/D5 Core focus
Uploaded: 2021-05-05T21:50:00.521Z
Duration: 45 min
Description: W4/D5 Core focus

4-way scap	
Lunge series	
Run backward	
1-mile run	

Pair:
Front planks 2 x 30 seconds
Side planks 2 x 15 seconds
Reverse Planks 2 x 30 seconds

1-mile run

Pair:
Toes to bar 2 x 10
Windshield wipers 2 x 10

Scapular retractions

- Keep your arms extended and your legs at 90 degrees
- Retract your scapula bringing your shoulder up

Scapular depression

Scapular push-ups

- Keep your chest high and your arms extended
- Retract your scapula 
- Return to the initial position

Banded retractions

4 way scap

- Keeping your chest up step back
- Bring your knee down, until both legs are at 90 degrees
- Step forward, engaging your quad and glute

Back side lunges

- Step forward keeping your chest up and back in a neutral position
- Bring your back knee down until both legs are at 90 degrees
- Push through your front leg to return to the initial position

Forward lunges

- Step laterally 
- Push your hips back to come down, keep your chest up
- Keep your opposite leg fully extended
- Push through your heel extending your leg to return to the initial position

Deep lateral lunges

- Stand talk with your chest high
- Step across your front foot
- Bring your back leg down until both legs are at 90
- Step back to the initial position

Front cross lunges

- Step back keeping your chest up
- Bring your back knee down until both legs are at 90 degrees
- Step forward engaging your quad and glute

Reverse lunges

Lunge series

- Increase speed as you feel comfortable
- Stand tall, keeping your chest up

Back peddle

1 Mile Run

- Start with your shoulders over your elbows
- Focus on keeping your core tight and back straight

Front plank

- Place your arm at 90 degrees
- Keep your abs and glutes tight

Side plank

- Keep your arms extended and core engaged 
- Push your hips up squeezing your glutes

Reverse plank

Circuit

- Start with a shoulder width grip
- Raise your legs until you touch the bar 
- Come down with a controlled motion

Toes to bar

- With your legs almost extended rotate them from one side to the other
- Keep your abs engaged

Windshield wipers

Superset

W4/D5 Core focus

Great workout! Looking forward to tomorrow!

Blake

Very good feeling.  However, I was expecting a training really without equipment, but it does not matter, I was able to adapt my exercises.

Samuel Consolin

Wrecking my stabilizing muscles and building from a relaxed position to fulfilling the full range of motion. Awesome stuff.

Braden

W1/D2 Lower focus

Nicolas

Ward

Bill

W1/D3 Upper focus

Great workout! Well rounded programming with targeted supersets/circuits and cardio built in.

Great work out!  The run at the beginning helps maintain higher heart rate through the entire workout. Was pouring sweat the entire time.

1st workout.  Really liked it!  One note- the video for back side lunge was same as reverse lunge.  Looking forward to tomorrow!!

John Roberts

W1/D1 Upper focus

Legs are always challenging, and this workout really pushes you. 👍🏼

Antonio

The side plank hip trusts are legit. Good stuff.

Ricky

W1/D4 Lower focus

Good workout, but feels to similar to the base of the legs workout - same abs, run and warmup...

Love how this forces me to get out and move in the Portland OR cold haha

Robert Nisbet

Awkar

W1/D5 Core focus

Jaren

Shanoska

Meagan

W1/D6 Stretch + run

Thank you for these unique workouts you have helped me to find my love for working out again🔥

Anthony Olivieri

Add slots for weight amounts and maybe give options for extra workout pieces to make it more or less challenging

Tori

Joseph Madaio

W2/D1 Upper focus

Jordan

What’s a good sun for the windshield wipers? I was able to do a few today but still can’t get up to 10 for 2 rounds

W2/D2 Lower focus

Great workouts man 
Do you recommend stretching/mobility after every workout? 
Or only on days off ?

vince rojas

W2/D3 Upper focus

Feeling stronger each time I do a workout

Chris

Connor

W2/D4 Lower focus

Carlos

John Kerrison

W2/D5 Core focus

(Actually did it yesterday)
I’ve been hospitalised for a minor internal bleeding last month and I haven’t been able to run for more than 3km after that. Ever since I tried to go for a 5k and failed (about 2 weeks and a half after the hospital), I’ve been really bummed about my recovery and I convinced myself I wouldn’t be able to run past 3k for a long time.

So yesterday, I had a change of mindset: I was going for a 5k and not only did I get it, but I also did 6k and I was SO good, not even hard at all! 💪🏽

Jasmine MM 🐻

I got lazy during the challenge, but I’m not gonna stop! Imma finish this challenge for myself.

Runs gotten a lot easier. I’m not thinking about how far I have left. Also there is a stretch that says 1 rep when I think it’s supposed to say 1 min

Declin

W2/D6 Stretch + run

Bearcrawl a football lap instead of the run 🙊🐻

Feeling great, fastest 2.5 miles to date 👊🏼

W3/D1 Upper focus

Decided to bearcrawl one lap every week day after the warmup. Feels freakin’ good 🐻

W3/D2 Lower focus

Anthony Milando

W3/D3 Upper focus

Goal of 6:30 is closing in with a 7:05 mile time for 2.5 miles! Thanks a lot for the workouts! I appreciate you

🔥🏋️ my legs are absolutely destroyed

Joel J. Valdes

W3/D4 Lower focus

⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️

W3/D5 Core focus

Lower right foot is hurting so I took a 12 mi. bike ride instead 💪🏽🤘🏽

Lupe

W3/D6 Stretch + run

Feeling better and stronger every workout💪🏽

Nicholas Weisz

Amazing! 2.5 miles went from 23 minutes in week 1 down to 19 minutes at start of week 4!!

Nico

W4/D1 Upper focus

My long time girlfriend just broke up with me so it was a nice distraction. Lol

Ken Trovato

💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦 💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦 💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦 💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦💦🖕🏻

Emerson DM Lennon

W4/D2 Lower focus

I am no longer ashamed of my thanksgiving consumption.

W4/D3 Upper focus

W4/D4 Lower focus

I love this program & app🔥 Started out struggling to finish a single mile. Now I can crush 3 ! 💪🏼 🏃🏻‍♀️

Week 4 was great! Let’s grind out week 5 😈

Marc Nistor

W4/D6 Stretch + run

Starting to notice strength, I’m able to push through now without stopping.

Ryan Samson

Pushed the run to 3 miles and I finally broke 20min and did it in 19:30💪🏽🙌🏽

W5/D1 Upper focus

W5/D2 Lower focus

Pablo Gonzalez

W5/D3 Upper focus

W5/D4 Lower focus

Workouts got so much easier from the start even with the significant weight increases I’ve made

W5/D5 Core focus

This one kept me pushing myself throughout. Accountability is key for me. 2-3 miles have always been standard for me - and now that standard is 4-6. This is fun, but challenging. The way it should be.

I can’t believe how much better I feel mentally and physically since starting this program!!

W4/D5 Core focus

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