Name: Playbook - Kehinde Anjorin - W1 D2 CONDITIONING DAY & ABS
Uploaded: 2021-10-12T00:36:46.138Z
Duration: 35 min
Description: W1 D2 CONDITIONING DAY & ABS

Candy

It’s cardio day!! 

Use a rowing machine or anything cardio modalities you have available to you.

Medium
2-3-4-5-4-3-2 min pyramid 
Pre-set the monitor for 35 minutes. Row seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two light, three hard, two light, four hard and so on.

Button Sequences
PM3/PM4: B-D-E-D-B-A-A-A-A-B-B-E-D-B-E-D-B-E-D-B-E-D-C-E-D-C-E-D-C-E
PM5: B-D-D-D-D-B-A-A-A-A-B-B-E-D-B-E-D-B-E-D-B-E-D-C-E-D-C-E-D




-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time

Rowing Erg

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Weighted Russian twists

- Begin by seating on a bench with legs bent and hands behind your hips  on a bench
- Lean back and extend your legs at the same time.
- repeat

Straight leg crunches

1) Lie on your back and extend your arms behind your head. Keep your feet together and toes pointed.

2) Keep your legs straight and lift them up as you simultaneously raise your upper body off the floor. Keep your core tight as you reach for your toes with your hands. Slowly lower yourself back down to the starting position.

Weighted V-ups

W1 D2 CONDITIONING DAY & ABS

Kicked my ass but I think this is good for me. Might have to repeat each week twice to perfect my form tho

W1 D2 CONDITIONING DAY & ABS

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