Name: Playbook - Joseph Jennings - Lats, Calves, Core
Uploaded: 2022-01-12T17:23:16.781Z
Duration: 45 min
Description: Lats, Calves, Core

Looking at the week as two three day splits with a day in the middle - this is our active rest day…hitting some of the important areas not focused on during the chunkier main focus days.

Make sure to comment what you want to see and/or if you like something so I know what to post more of!

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Grab a weight you can control
- Leaning over while holding a bar, cable machine, whatever 
- Engage your lat as you lift the weight parallel to the ground 
- Lower down rinse repeat 
- Switch arms same deal

16 reps = 8 per side etc

Egyptian Lateral Raise

- On the incline bench
- Engage your Lats and raise the dumbbells forward 
- Stop when they’re parallel to the ground 
- Controlled lower down and repeat 
(Don’t swing your arms. Pick a weight you can control)

Incline Lateral Front Raise

1 - Single leg calf raise (ONLY SMALLER CALF - usually non dominant leg).

2 - Toes forward calf raise.

3 - Toes outward calf raise.

4 - Toes. Inward calf raise.

Hold a 5-25 lb weight and switch which hand you’re holding it in between sets.

Get a nice stretch at the bottom.

Repeat 4 times…each motion do 5 times for a total of 20 reps per mega set.

5/5/5/5 x 4

Calf Super Burner

- From a high pulley grip rope just left of your face 
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position
- 10 reps switch to your right hand
- Repeat 10 reps
- No grip rope just in front of your face with both hands
- Repeat 

10/10/10 x 4

Cable Crunches (L,R,C)

- Start in a kneeling position
- Keep your body facing forward
- Pull the cable down and across your body keeping your abs, obliques, and spinal muscles tight
- Hold in two positions
	5 seconds fully across body
	5 seconds in front of body
- Controlled release back up
- Repeat 10x then switch sides

10 reps on each side = 20 reps

Cable ISO Core Turns

Lats, Calves, Core

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Full Body Circuit

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Compound Big Lift Day

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Arm Day (Tris, Bis, Forearms)

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