Name: Playbook - James Lawrence Iron Cowboy - W3/D6 Cardio & Core
Uploaded: 2021-12-24T20:53:23.989Z
Duration: 45 min
Description: W3/D6 Cardio & Core

Day 6: Cardio/CORE 

Warm up:  
Jog 
Squat 
Reverse Lunge 
Inhale/Walk out to plank 
 
Workout: 

Tabata 20 sec movement/ 10 sec REST  
- Heisman  
- Frog jumps 
- Skaters 
- Plyo lunges  
REPEAT 8x  

CORE: 1 minute x 2  
- Downdog to oblique crunch  
- Superman  
- Oblique row –side plank  
- Reverse crunch  
- Low plank HOLD  
 
Cooldown and Stretch

Warm Up: 30 seconds each move
- Jog
- Squat
- Reverse Lunge
- Inhale/Walk out to plank

- Run in place Moving your arms as if you are skipping a rope

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squat

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
- Repeat with the other leg

Reverse lunges

- Inhale circling you send outward and upward to overhead
- Hinge forward at the hips, keeping your legs straight
- Walk your hands out to a high plank position
- Reverse the movement back to starting and repeat

Inhale/Walk out to plank

Warm up

Tabata 20 sec movement/ 10 sec REST  
- Heisman  
- Frog jumps 
- Skaters 
- Plyo lunges  
REPEAT 8x

- Hop back and forth with your feet wide, lifting your knees up

Heisman

- From a deep squat position with feet wide and toed out, touching the floor with your hands 
- Jump up reaching your arms overhead

Frog Jumps

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross-cross behind you
- Push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up, switching your feet in mid air
- Working back and forth
- Keep your chest up

Plyo Lunges

TABATA

CORE: 1 minute x 2  
- Downdog to oblique crunch  
- Superman hold
- Oblique row –side plank  
- Reverse crunch  
- Low plank HOLD

- Starting in a high plank position
- Sit back pressing your hips toward the ceiling and keep your legs as straight as possible
- Press the floor away, shrugging your shoulders toward your ears 
- Shift your weight forward
- Lift one leg up, bringing your knee toward the outside of your elbow
- Repeating the entire sequence on the opposite side

Downdog to oblique crunch

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Superman hold

- Start in a side plank position, holding a single dumbbell on the top of your hip
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement
- Work both sides 

(Set 1 right, Set 2 left)

Oblique Row (side plank)

- Lying on your back with feet together 
- Raise your legs 
- At the top raise your hips off the ground
- Lower your legs with control

Reverse crunches

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Low plank hold

Core

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