Name: Playbook - Jeff Logan - W5/D4 Cardio & core
Uploaded: 2022-11-18T18:30:39.569Z
Duration: 45 min
Description: W5/D4 Cardio & core

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Rita

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

W5/D4 Cardio & core

Mike

Straight Fire💪🏽🔥🔥🔥🔥🔥

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

Axel

W1/D7 Active recovery

That kicked my ass but i feel GREATTTT !!!!

Dawud

Patrick

W2/D1 Full body

Javier

W2/D2 Cardio and core

W2/D3 Chest & back

Jose Ferrer

W2/D4 Cardio & core

Feeling stronger every week 💪🏾💪🏾

W2/D5 Full body

It was great I feel stronger and I am able to keep up a lot better. Thank You Again

W2/D6 Cardio & core

Thadius

W2/D7 Active recovery

Saw the video where he did 180 pound dumbbells because he thought they were 160 and it inspired me to up the weight myself in this session.

Jessica Greene

W3/D1 Full body

W3/D2 Cardio and core

W3/D3 Chest & back

W3/D4 Cardio & core

One of my favourite full body workouts 🏆💪🏽🙏🏽loving 3 sets instead of the regular 4 especially for day 5

W3/D5 Full body

W3/D6 Cardio & core

W3/D7 Active recovery

YES SIR! Sometimes your elevation requires your separation.

W4/D1 Full body

I was so tired today, but I got it done!💪🏽🔥

Tyler Burris

W4/D2 Cardio and core

Didn’t feel too good today, but I pushed through as much as I could.🥵💪🏽🔥

W5/D4 Cardio & core

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