Name: Playbook - Janet Calderon - W4/D5 Abs/HIIT
Uploaded: 2024-01-02T12:08:54.334Z
Duration: 45 min
Description: W4/D5 Abs/HIIT

I loved the compound explosive movements !

Alexis

Lexus

Kneel in front of a cable station with a rope attachment connected to the top pulley.
Grip the rope attachment and place your wrists against your forehead.
Flex your hips slightly to take the weight and to hyperextend your lower back.
Keeping your hips stationary, bend at the waist so that your elbows travel down towards the middle of  your thighs. Hold for a count of one.
 Return to the start position in a controlled movement and repeat.

Cable kneeling crunches

- 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

Sit atop a bench, perpendicular to it (i.e. transversely--so that your legs can hang off it), and hold onto the side of the bench next to each of your thighs.
Lean backward until your body is at around a 45-degree angle with horizontal (your legs will have to be extended for balance to be maintained).
In a continuous and concerted motion, bring your torso (upper body) toward your pelvis in a crunching movement (by rounding your back) and raise your knees toward your chest, while exhaling throughout.
Again, in a continuous and concerted motion, lower your torso backward (until it is at roughly a 45 degree angle) and lower your knees (until your legs are nearly straightened), while exhaling throughout. You have now returned to the starting position.

Bench Knee Tucks

Superset 1

On all fours. On toes. Knees elevated. Pulse up and down with arms in a diamond shape as you press them up and down.

Land in a squat position then jump and repeat

Quad Press + Jump Squat

- Begin in a pushup position, with your weight supported by your hands grabbing the Dumbbell 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. 
Jump up into a squat position then shoulder press up

Mountain Climbers + overhead press (gym)

Stand in wide squat position with toes pointed out and feet shoulder width apart.  Squat low so the thighs are parallel with the floor and swing weight down toward the ground.  Press up and swing the weight chest height to the right side.  Back to the front and squat down swinging the weight to the left side.  Repeat alternating side swing.

Sumo Squat Twists (gym)

Circuit 3

W4/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

Latesha

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.

W2/D5 Gym Abs/HIIT

🔥🔥🔥 Sweating my 🍑 off!! 💪🏽🚨💫

W3/D1 Gym Leg Day

Samantha

W3/D2 Gym Back & Arms

Wally

W3/D3 Gym Chest & Shoulders

W3/D4 Gym Leg Day/Glutes

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

Joanne Carrillo

W3/D5 Abs/HIIT

The smith machine Bulgarian squats were tricky but I got it! I see myself getting stronger!🤌🏾💪🏾

My legs. Them Bulgarian squats are devils work cause wtf 🤬

Tough workout! But it was great definitely wanted to stop but I kept hearing your little voice in my head “don’t cheat your workout” lol

Brittani

W4/D1 Gym leg day

Anais

W4/D2 Gym Back & Arms

What a workout had to push the last reps but got it done 💪🏾!!!!!

Hard getting back in the rhythm but feels great 💪🏼💪🏼

W4/D3 Gym Chest & Shoulders

Those curtsy lunges caught me off guard lol, I didn’t realize how much balance it required!

W4/D5 Abs/HIIT

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