Name: Playbook - Jeff Logan - W3/D2 Cardio and core
Uploaded: 2022-11-18T18:30:25.955Z
Duration: 45 min
Description: W3/D2 Cardio and core

unknown user

Cardio:
- Treadmill sprints (Incline 6.0)

Core:
- Captain's chair leg raises 4 x 25
- Captain's chair oblique raises 4 x 15 (each side)
- Feet elevated crunches 4 x 30
- Straight leg kicks 4 x 60 seconds

- 5 minute warm up (light pace)
- 30 second sprint/10 sec recovery (feet on the rails of the treadmill) x 15 *progress speed*
- 5 min cool down at a light pace

Treadmill (Incline 6.0)

- 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

- 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

- straight leg kicks 
- left + right = 1 total rep

Straight leg kicks

W3/D2 Cardio and core

Mike

Straight Fire💪🏽🔥🔥🔥🔥🔥

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

Dominique Troutman

W1/D3 Chest & back

Jonathan

Tyson

W1/D4 Cardio & core

Greg

Fire workout staying consistent bound to see progression.

Justin

Siosi

W1/D5 Full body

CazFit

RICHINIT

W1/D6 Cardio & core

Bryant

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

W3/D2 Cardio and core

Community

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