Name: Playbook - Marcus Thrash - W3/D4 Cardio & Abs
Uploaded: 2023-07-02T18:45:27.478Z
Duration: 60 min
Description: W3/D4 Cardio & Abs

This workout includes:
- Crunches
- Hanging knee tucks
- Sit up - decline
- Ab rollout
- Treadmill incline walk

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging knee tucks

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Sit up - decline

- Kneeling on floor gripping the roller
- Keeping your back and arms straight
- Roll out in front of you
- Engaging your core, roll back towards your knees

Ab rollout

Treadmill incline walk

W3/D4 Cardio & Abs

W1/D1 Chest & Triceps

W1/D2 Legs

W1/D3 Shoulders

W1/D4 Cardio & Abs

W1/D5 Back & Biceps

W1/D6 Legs

W1/D7 Rest

W2/D1 Chest & Triceps

W2/D2 Legs

W2/D3 Shoulders

W2/D4 Cardio & Abs

W2/D5 Back & Biceps

W2/D6 Legs

W2/D7 Rest

W3/D1 Chest & Triceps

W3/D2 Legs

W3/D3 Shoulders

W3/D5 Back & Biceps

W3/D6 Legs

W3/D7 Rest

W4/D1 Chest & Triceps

W4/D2 Legs

W4/D3 Shoulders

W4/D4 Cardio & Abs

W4/D5 Back & Biceps

W4/D6 Legs

W4/D7 Rest

W3/D4 Cardio & Abs

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