Name: Playbook - Jeff Logan - W4/D4 Cardio & core
Uploaded: 2022-11-18T18:27:41.745Z
Duration: 45 min
Description: W4/D4 Cardio & core

Cardio: 
- Assault bike intervals 20 minutes

Core:
- Rep and a half push ups 3 x 10
- Kneeling med ball slams 3 x 10 (10 each side)
- Hanging knee tucks 3 x 60 seconds
- Feet elevated crunches 3 x 60 seconds

- Warm up for 5 minutes
- Push as hard as you possibly can during the “work” interval 
- Use a moderate pace during the “rest” interval
- Use arms and legs 
- Breathe 
- Cool down for 5 minutes

Assault bike

- 1 half rep + 1 full rep = 1 total rep
- think half range of motion (ROM) followed by full ROM 
- control your body

Rep and a half push ups

- reps listed are per side 
- slam hard 
- use upper body and abs to slam 
- slam ball on the outside of the leg that’s forward

Stationary lunge med ball slam

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

- 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

W4/D4 Cardio & core

Mike

Straight Fire💪🏽🔥🔥🔥🔥🔥

unknown user

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

W4/D4 Cardio & core

More workouts from Jeff Logan