Name: Playbook - Oliver Forslin - W3/D3 Core
Uploaded: 2021-11-13T16:15:08.912Z
Duration: 20 min
Description: W3/D3 Core

Steven

Circuit: 
5 rounds
- Cable core rotations x 15 each side
- Lying leg raises x 20
- Cable crunches x 15

- Stand with a tight core and flat back 
- Push the handle out in front of you keeping elbows slightly bent
- Twist from the hips moving arms across the body, achieving a full extension
- Return to starting position 
- Complete desired reps then repeat on the opposite side

Cable core rotation

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Lying leg raise

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Rope cable crunches

Ab Circuit

W3/D3 Core

David

Mario

W1/D1 Lower

Stephen

Enoch

W1/D2 Full body

W1/D3 Core

Kevin

W1/D4 Upper

Nardin

W1/D5 Full body

Maxwell Ashley

W2/D1 Lower

Good pump 

Thanks Oliver 

Regards Aurora from  🇨🇦

W2/D2 Full body

W2/D3 Core

W2/D4 Upper

W2/D5 Full body

W3/D1 Lower

great way to focus on all the body!! great way to start the week!!!

W3/D2 Full body

W3/D5 Full body

W3/D4 Upper

great way to start the week!! good for legs!!

W4/D1 Lower

W4/D3 Core

W4/D2 Full body

W4/D4 Upper

W4/D5 Full body

W3/D3 Core

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