Name: Playbook - Jeff Logan - W1/D6 Cardio & core
Uploaded: 2022-11-18T18:30:25.817Z
Duration: 45 min
Description: W1/D6 Cardio & core

Justin

CazFit

RICHINIT

Dominique Troutman

Dawud

Roshawn

Loving the workouts really noticing the difference!

Javier

Bryan

Bryant

Maria Foster

Mike

Jose Ferrer

Lucky

Cardio:
- Jump rope intervals

Core:
- Captain's chair leg raise 4 x 60 seconds
- Captain's chair oblique raise 4 x 15 (each side) 
- Stability ball roll out 4 x 20
- Feet elevated crunch 4 x 20

- As many reps as you can for time or reps
- 30 sec on/10 sec off x 6
- 40 sec on/10 sec off x 5
- 50 sec on/10 sec off x 4
- 60 sec on/10 sec off x 3
- 70 sec on/10 sec off x 2
- 80 sec on/10 sec off x 1
- 90 sec on/10 sec off x 1

Jump rope intervals

- keep toes pointed downwards
- keep legs straight 
- raise legs 
- control your legs upon lowering them

Captains chair straight leg raise

- the reps listed are per side 
- keep upper body square 
- turn hips, straighten your legs and raise them

Captains chair oblique raise

- tight core 
- tight elbows 
- extend arms out and back in = 1 complete rep

Stability ball roll outs

- elevate heels 
- think “slow motion” 
- really use your abs to raise your upper body into crunch position 
- don’t hold your neck or back of head

Feet-elevated crunch

W1/D6 Cardio & core

Straight Fire💪🏽🔥🔥🔥🔥🔥

unknown user

Baljinder

W1/D1 Full body

Assisted me to achieve mental equanimity and emotional calmness.

WITHEL

Great pretty tough but we go eat got damn me

Tyler Williams

W1/D2 Cardio and core

Couldn’t finish any of the workouts or reps… man I’m out of shape

W1/D3 Chest & back

Jonathan

Tyson

W1/D4 Cardio & core

Greg

Fire workout staying consistent bound to see progression.

Siosi

W1/D5 Full body

First time ever using a foam roller but it felt amazing and feel way better after

W1/D6 Cardio & core

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