Name: Playbook - Jeff Logan - W3/D5 Core + Booty
Uploaded: 2021-10-15T14:42:41.921Z
Duration: 45 min
Description: W3/D5 Core + Booty

unknown user

More challenges please. I love these! Helps stick with it longer and see results!

Rita

Friday - Core + Booty
Warmup x 4
- Burpee knee tuck x 4 ️
- Barbell back loaded Squats x 4️
 
Circuit x 3
- Kneeling bent leg side raise x 12 (each side)
- Kneeling leg raise + side kick x 12 (each side)
- Db side lunge s x 12 (each side)
 
Circuit x 3
- DB Step ups x 10
- Lying leg raise x 20 (each side)
- Abdominal Twists x 15

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

Burpee knee tuck

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell backloaded squats

Warmup

- this is not for speed!
- nice & slow, feel the burn
- forward crawling

Bear Crawls

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

Abdominal bicycle

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

Captains chair straight leg raise

- Hold two weights by your sides or use a weight vest 
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted jump squats

Circuit

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Dumbbell step ups

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

Lying leg raise

-Left + right = 1 repetition
-Hold body at 45 degree angle 
-engage core throughout the entire movement

Abdominal Twists

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Legs weak Stomach tight Heart racing A+ for me. Thanks Jeff

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IF YOU AIN'T DRIPPIN YOU TRIPPIN. Every workout I do I feel it in my whole body not just parts of body. This App is BEAST.

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