Name: Playbook - Julian Smith - Calves/Abs/Neck (DAY 3 - 11/30)
Uploaded: 2024-04-19T22:29:32.677Z
Duration: 60 min
Description: Calves/Abs/Neck (DAY 3 - 11/30)

Juan

Breezy

Priscilla

Bryan

Timo

Felt good to slow down and feel the weight instead of going through the motions! Loved it!

Alastair

Nick

Dexter

No neck for this girl but the rest was tough n good! Those hanging oblique crunches 💀

Stephanie

Adam

Never worked neck before so I gave it a shot. Lots of work to do.

Ross

Mike

Kyle

My calves are on firee, had a great workout !

Tania Silva

Carson

It was a nice routine it did hit the correct muscle group

Jermaine Jones

Some alternatives for the neck movements when your gym doesn’t have that helmet thing would be great!

Amelia

This was decent. Nice change of pace & still difficult. Had to improvise on a few exercises. I'm definitely not a beginner, but I can see beginners being a bit thrown off by the neck exercises. I've been to a lot of gyms and never seen that head/neck contraption in my life 😂

Mitchell Young

Hunter

I wish I could do the calves workout 😭

Tory Paulus

Doing day 1 and day 3 together was a bold strategy 😅

Jordan

Clay

Rest should be taken out of active rest day lol

Jonathan

Owen Chaffee

If you haven't submitted your BEFORE pics and want to be considered for Biggest Transformation, get them in by Friday! Link is in the Challenge description 👊

Going as heavy as possible but never letting my form slip! Making sure I get a full stretch at the bottom and rounding forward, getting a max contraction on the way up!

*Decline Weighted Sit Up

This is an ab-crunch for your obliques in a hanging position. You're not trying to do a full sit up, just a slight crunch to the side getting a good contraction. Staying in control with no momentum the entire set.

*Hanging Oblique Crunch (1:0:1:2)

Setup a few feet behind the cable so you can get max stretch and a max contraction. If you’re too close or too far away, the top and bottom range of motion will feel off.

*Kneeling Cable Crunch (1:0:1:3)

Turning one hip towards the pulley and contracting one side down to my forward knee.

Again, setup a few feet behind the cable so you can get max stretch and a max contraction!

*Kneeling Cable Oblique Crunch

Seated Neck Deadlift

Rear Neck Raise

Plate Front Neck Raise (head turned)

*Seated Calf Raise (toes pointed straight)

These can be done anywhere! Bent over and supporting myself up against a bar, letting the weight hang at my hips.

*Donkey Calf Raise (1:0:1:2)

*Calf Press (toes pointed in)

Calves/Abs/Neck (DAY 3 - 11/30)

Chris

LETS GO! Getting after it tomorrow. Nutrition will be the big determiner for this comp.

Challenge Nutrition Video [DEFICIT]

Miguel

Challenge Nutrition Video [SURPLUS]

Legs are toasted, best leg workout I’ve ever had

Ryan

Amazing workout, but couldn’t walk back home🤣

Abdulrahman

Lior Clark

Quads/Adductors/Abductors (DAY 1 - 11/28)

Daniel

Aamer Khan

Shoulders (DAY 2 - 11/29)

Idk how I’m suppose to drive home after this 🤡

Stephanie Vargas

Caleb

Hamstring/glutes (DAY 4 - 12/1)

Tricep/Forearms (DAY 5 - 12/2)

Amazing just a bit too long but my back feels so damn good 🤩

Francesco

Back (lats/traps) (DAY 6 - 10/3)

Started this program recently and can’t wait for the next one already! Great workout today. Salute

Calves/Abs/Neck (DAY 3 - 11/30)

Community

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