Name: Playbook - Michael Smith - W4/D7
Uploaded: 2022-01-03T12:05:58.231Z
Duration: 45 min
Description: W4/D7

Finished 28 days of working out. This helped me get back into the flow of making the gym a daily habit/routine. But what do you know, you’re just merk.

Alejandro  Chavez

Did 8 weeks of shred time to bulk for 4 weeks😈🐺

Talmadge🐺

Alex Mejia

Best 4 weeks of my life and I’m going back through this and going even harder

SESSION I | fasted cardio 
- 40 minutes [heart rate at 120-140 bpm] 

Ab circuit [4 rounds - 90 seconds rest] 
- Hanging leg raise | 15 reps 
- Plate crunch | 20 reps 

SESSION II | REST

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raise

*similar form to regular crunch 
- keep weight directly above head 
- as you crunch, plate lifts towards ceiling 
- actively pull navel to spine 
- exhale on each rep

W4/D7

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