Name: Playbook - Jeff Logan - W4/D5 Core + Booty
Uploaded: 2021-10-15T14:44:20.870Z
Duration: 45 min
Description: W4/D5 Core + Booty

unknown user

Friday - Core + Booty
Warmup x 4
- Burpee knee tuck x 4
- Barbell back loaded Squat x 4
 
Circuit x 3
- Bear crawls 50 m every 10m 10 shoulder touches
- Abdominal Bicycle 30 reps
- Captains chair leg raises 10 reps
- Weighted jump squats

- 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

W4/D5 Core + Booty

Cassandra

Massiel

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chasity

Lisa

W1/D2 Core + HIIT

Lyanna

W1/D3 Legs (Booty dominant)

Dorian Gill

Rita

W1/D4 Active rest day

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

W1/D5 Core + Booty

Khadeja

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.

W1/D6 Tabata Core + Cardio

W2/D1 Legs (Quad dominant)

W2/D2 Core + HIIT

Moustafa

W2/D3 Legs (Booty dominant)

W2/D4 Active rest day

W2/D5 Core + Booty

W2/D6 Sprints

W3/D1 Legs (Quad dominant)

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

W3/D2 Core + HIIT

Great workout I was drippin'. More challenges like this short but impactful.

Great had to give it a try bro gotta hit every muscle in the body lmAo I can use this for my female clients !

Damonte

W3/D3 Legs (Booty dominant)

W3/D4 Active rest day

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

W3/D5 Core + Booty

W3/D6 Tabata Core

Heart beating!!! just realized no arms in this challenge after 3 weeks my arms don't look as good as first challenge. Women have arms too ;)

W4/D5 Core + Booty

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