Name: Playbook - Janet Calderon - W3/D5 Abs/HIIT
Uploaded: 2024-01-02T12:08:54.276Z
Duration: 60 min
Description: W3/D5 Abs/HIIT

Latesha

Tougher than I expected, I look forward to strengthening my core more! 💪🏾💜

Alexis

Joanne Carrillo

Wally

Lexus

Hell yea. Thank you for helping post spinal fusion to get my sh*t together.

Samantha

Stand in a shoulder-width stance in front of a high cable machine facing the cable machine. Grab the rope attachment with an overhand grip, palms facing shoulders.  Bring the rope to ear level and slightly bend neck forward with elbows bent and pointing down. This is your starting position.

Brace core and bend at waist bringing your shoulders down towards your knees until torso becomes parallel with the ground. Pause, then slowly return to the starting

Standing Cable Crunches

Grasp a bar above your head. You don't have to necessarily be hanging at this stage, but ideally, the grip does have to be well above your head. You can try an overhand grip with your thumb around the bar to improve stability.

Tilt your pelvis slightly backward. Engage your abdominals lift your knees up toward your chest.  Exhale while lifting the legs. Feel the abdominal muscles working hard as you do this.

Maintain the posterior pelvic tilt even at the bottom of the movement.

Hanging Knee Raise

Circuit 1

"- Connect a standard handle to a tower, and move the cable to the lowest  pulley position.
- With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arms length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
- With your feet positioned shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended.
- In one motion, pull the handle down and across your body to your front knee while rotating your torso.
- Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion.
- Maintain your stance and straight arms. Return to the neutral position in a slow and controlled manner.
- Repeat to failure.
- Then, reposition and repeat the same series of movements on the opposite side.

Cable Woodchopper

- Secure your legs at the end of the decline bench and lie down.
- Now place your hands above with light weight over your head.
- While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it.
- Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the bench only about four inches, and your lower back should remain on the bench. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
- After the one second contraction, begin to come down slowly again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.

Weighted overhead decline sit up

Circuit 2

1) Kneel on the mat on all fours. Reach one arm long, draw in the abs, and extend the opposite leg long behind you.

Bring the elbow and knee in towards your center as you round your back remember to draw in your abs. Repeat for desired number of reps then switch sides.

Add weight to challenge yourself

Bird Dog crunch

place weight above your head and make sure to lick out your arms.  Lie on your back and extend your legs up to a 45-degree angle. Keep your arms straight and in line with the floor, palms facing down. Lift your head, neck and shoulders slightly off the ground.  Keeping your legs stick straight and glued together with your toes pointed, start lowering one leg.  Raise your lowered leg and lower the other, focusing on keeping your core engaged.

Weighted Flutter kicks (gym)

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain Climbers

Circuit 3

W3/D5 Abs/HIIT

Malerie

JoJo

Very hard! My legs felt week after but felt so strong during

Catalina

W1/D1 Gym Legs

Maha

I love the layout of the workouts and that I can go back and reference the video to make sure I’m doing the move correctly !

Crystal

W1/D2 Gym Back & arms

Jenny

I can barely drive home from the gym lol but I’m feeling stronger 💪🏾

Whittney

Adria

W1/D3 Gym Chest & Shoulders

stace

Favorite of Week 1 so far!! Feeling the booty 🍑

Mariah

W1/D4 Gym legs - glutes

I almost threw up but good times....I survived

Daniela

W1/D5 Gym Abs/HIIT

Now that’s the right way to start the week! Great workout!

Taylor

W2/D1 Gym Leg Day

W2/D2 Back & Arms

Favorite workout so far! Challenging and upper body is in 🔥🔥

W2/D3 Chest & Shoulders

Jeannie

Megan

W2/D4 Gym Legs/Glutes

I had a great workout! I hope to improve my form because I was unsure on some exercises but I focused on feeling the contraction in my abs.

W3/D5 Abs/HIIT

Community

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