Name: Playbook - Jeff Logan - W4/D1 Full Body
Uploaded: 2022-01-28T20:15:58.050Z
Duration: 45 min
Description: W4/D1 Full Body

Jarrad

Christopher Ball

Great workout surprisingly it was the easiest for me , I thought it was gonna be hell looking at it before I came to the gym

Jamarlo

Charvin Robertson

Christopher Boccia

This one was super fun! Love the switch up!

Quincy

great session today, nice to see a lil switch in the workout 💪🏾

Arlington

Roberto

I feel a strong comeback brewing 💦💪🏾

Ashley Rodriguez

This week the goal is to make it to day 5 or day 6. Every week I’ve been able to advance to an additional workout. Pacing myself and focusing on proper form. My legs feel like jello after todays workout. Good stuff Jeff 🤝

Darren

I’m happy to be back. Of course I modified a few moves. Today’s workout for me felt like day one, but more challenging. I still feel weak from Covid, But I got it done.🔥💪🏽

⭐️🖤⭐️

Nzingha

Roshawn

Killer workout I think I just went super saiyan 🔥🙅🏽‍♂️🚨

Ray Cunningham

Christy

One of my favs in the challenge 💪🏾💪🏾💪🏾

Maria Foster

Sheron Bennett

Absolutely killer 🏆👏🏋🏾‍♀️🥵❌

Baljinder

- Pull-up burpees 4 x 10
- Hack squat 4 x 12
- Tbar row 3 x 12 
- Barbell backloaded walking lunge 3 x 10 (each leg)
- Dumbbell or KB squat press 3 x 15
- Leg extension 2 x 20
- leg curls 2 x 20 
- kettle bell swing 3 x 10

- Stability ball roll outs 3 x 20
- Rope crunch 3 x 20

- complete a burpee 
- complete a pull up
- this equals 1 complete rep

Pull up burpees

- With feet on the platform
- Keep your back flat against the pad and your core tight
- Maintaining feet flat against a platform the whole time 
- Drive through your heels to extension

Hack squat

- flat back / tight abs
- retract scapula / let arms fully stretch for full range of motion (ROM)
- let the squeeze of your shoulder blades & lats initiate the pulling motion

T-Bar Rows

- place straight barbell on back 
- large forward lunge-step
- tap your knee on the ground 
- walk right into the following rep

Barbell back loaded walking lunges

- elevate your heels 
(Takes pressure off your lower back and focuses on the quads)
- squat and press at the top of the squat

Heel elevated Kettle bell squat press

- without shifting around, extend legs in a kicking motion upwards 
- locking the knees is ok when done at a reasonable tempo 
- flex though your entire quad as you straighten your legs

Leg Extensions

- lay stomach down on the machine 
- without shifting, bring your heels to your glutes 
- flex hamstring at the top of the movement

Laying leg curls

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged, bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swings

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees
- keep feet off the ground

Ab roll out

- knees close 
- use your abs to bring the rope down 
- think of your hands and upper body as only “hooks”
- full range of motion 
- drive though your knees to active your lower abs

Rope crunch

W4/D1 Full Body

Mike

Regina

Keleliʻi

Burn N Shred Challenge Video

The hardest , challenging workout ever 😱

Steven

Fiorella Pendola

This was tough even though i lift weight regulary, this showed me thear i got to build my aerobic capacity. Im not going to lie I did skip the bear crawls

Kevin G.

W1/D1 Full body

Savage!!! Kicking it off today!!! 1st going sober again

Alberto

W1/D2 Cardio and core

Samuel

Denzel

W1/D3 Chest & back

The best as always no complaints 🏄‍♂️

Carl

W1/D4 Cardio & core

jahmaiki

Alixzae

W1/D5 Full body

Beat me down hard brother, I didn’t even want to be in the gym yesterday either but I stuck it through n I felt 10x better when it was all done. I do appreciate the inspiration you give me and the knowledge on all you share. Thank you

W1/D6 Cardio & core

Daniel

W1/D7 Active recovery

killed it while listening to the podcast 🔥

Emily

W2/D1 Full body

Can't feel anything bro. This one was too good

W2/D2 Cardio and core

Antonio

W2/D3 Chest & back

Dominique Troutman

W2/D4 Cardio & core

I loved it bro, had my clothes drenched 🔥🔥🔥🔥

corey

W2/D5 Full body

W2/D6 Cardio & core

Doing great rolled out and ready for week 3

Andrew Monge

W2/D7 Active recovery

W3/D1 Full body

W3/D2 Cardio and core

W3/D3 Chest & back

Good workout , definitely needed core today , thank you as always

W3/D4 Cardio & core

W3/D5 Full body

W3/D6 Cardio & core

Lettts gooo week 4 cheers to everyone in challenge

Bryant

Rita

W3/D7 Active recovery

Jackson

W4/D2 Abs + cardio

W4/D3 Chest & back

W4/D4 Cardio & core

W4/D5 Full body

This challenge has motivated me on a whole new level!! 💪🏾💪🏾🔥

Jessica Greene

Andy Cazeau

W4/D6 Cardio & core

W4/D7 Active recovery

Great way to start week 5! Shoutout to everybody who’s been consistent 💪🏽

Richard

W5/D1 complete! Not where I wanna be, but I'm still going!

W5/D1 Full Body

Weeks 1-3 were great, by week 4 it got a little repetitive, and week 5 I had very little motivation knowing I'd be doing pretty much more of the same stuff. But overall it's been pretty great getting me out of the rut I'd been stuck in for a while.

Ethan

Leonard Bradley fitness page is finesseathletics

W5/D2 complete! MAN, I'm sweating! #BeCome!

W5/D2 Abs + cardio

W5/D3 Chest & back

Snowstorm really cramped this week’s challenge but I’m making up for it! 💦💪🏾

W5/D4 Cardio & core

W5/D5 Full body

Charles

W5\D6 got it done on recovery day. Now time to recover 🥂

W5/D6 Cardio & core

Great feeling to have finished all the way through! Another Successful step forward in fitness journey!

W4/D1 Full Body

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