Name: Playbook - Jeff Logan - W3/D2 Core + HIIT
Uploaded: 2021-10-15T14:41:09.776Z
Duration: 45 min
Description: W3/D2 Core + HIIT

unknown user

Jeff has the best core workouts. I finally have definition in my abs that I have NEVER had before. He is the best!

Rita

Moustafa

Tuesday - Core + HIIT
Warmup x 3
- High knees x sec ️
- Jumping jacks x 30 sec️
- Bird dog x 10 each side
 
Circuit x 3
- Bench straight leg V sit x 20 ️
- Feet elevated crunches x 20️
- Abdominal bicycle x 20️
- Stability ball roll outs x 30 sec ️
 
Circuit x 3
- Burpee knee tuck x 5 ️
- Mountain climbers x 10
- Lying leg raise x 30 sec

- this can be completed along a straight line or in place 
- drive knees up
- full range of motion

Warm up: high knees

- short jacks 
- arms bent 
- quicker style of traditional jumping jacks

Jumping jacks (short)

- In + out = 1 rep
- don’t let your knees go over your toes

In and out jump squats

Warmup

- Seated on a bench with elbows bent behind you
- Keeping your legs straight, lift them up , bringing your chest forward 
- Lower your legs and chest back down

Bench straight leg V-sit

- 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

- left + right = 1 rep
- keep core engaged the entire time 
- don’t pull on the back of your head / neck

Abdominal bicycle

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

Stability ball roll outs

Circuit

- complete 1 full burpee
- make sure chest touches the ground/ floor 
- when returning back to standing, complete a knee-tuck jump

Burpee knee tuck

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- lay on bench 
- be sure to bring hips all the way through 
- raise your head to activate upper abdomen

Lying leg raise

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