Name: Playbook - Jeff Logan - W2/D6 Cardio & core
Uploaded: 2022-01-28T20:15:58.001Z
Duration: 45 min
Description: W2/D6 Cardio & core

Shawn

Shekela

Jackson

It was great thanks for the momentum I’m keeping on my health

Christopher Boccia

Charvin Robertson

2nd fire workout complete with my 13 year old son!💪🏽💪🏽💪🏽

Charles

Siosi

Today was intense!! My core strength definitely increased!!

Andrew Monge

Roberto

I’m exhausted, mentally. I’m learning to finish any objective without attaching emotion to the mission. Good workout today.

Pedro Santana

Leonard Bradley fitness page is finesseathletics

Day by day this is BECOMING more and more my REMEDY

JRBREEZY

Today I really could feel the change in me pushing myself and the self talk was there as if I was a coach pushing his players! This is a different me!

Carlos

Bryant

Arlington

All 6 days done. Hardest week yet, commitment wise. But I did it. Sometimes at midnight. But I did it. 💪🏽✊🏽

Chris Blowe Jr. 

Jessica Greene

Week 2 ✔️💪🏽🎬📽🚨🔥
#585NY

Ray Cunningham

🔥🔥 been adding extra reps and sets to workouts definitely see the increase in strength 🐲❌

Roshawn

Rita

Andy

Baljinder

Treadmill sprints 20 seconds on x 40 seconds off x 10 sprints (be sure to warm up + cool down) 

Core:
- hanging knee tuck 4 x 15
- Captain's chair oblique raise 4 x 15 (each side) 
- Stability ball roll out 4 x 20
- Feet elevated crunch 4 x 20
- Plank alternating punches 4 x 45 sec

- warm up with a 3-5 minute jog
- be sure to cool down with a walk afterwards for 3-5 minutes 
- choose a sprinting speed (level 10 to the treadmill’s MAXIMUM)
- sprint for 20 seconds on, 40 seconds off
- you may need to skip your foot on the treadmill during the resting time so it still detects a user

Treadmill Sprint intervals

Begin by taking a shoulder-width grip on a overhead bar (or you can use hanging sleeves, wrist straps or extended arms on a dip station) and hang with arms and legs fully extended keep your body from swinging as you lift your knees toward your chest. Keep toes pointed downwards the entire time.

Hanging knee-tuck

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

Captains chair oblique raise

From the plank position, extend arm outwards, repeat on the other side

Plank alternating punches

- 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

W2/D6 Cardio & core

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W2/D6 Cardio & core

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