Name: Playbook - Oliver Forslin - W3/D6 Core
Uploaded: 2021-11-13T17:03:28.563Z
Duration: 15 min
Description: W3/D6 Core

5 rounds 
- Hanging leg raises x 12,10,8,6,4
- Cable crunches 30 sec
- Russian twist 30 sec
- Crunches 30 sec

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

Hanging leg raises

- 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

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate through your torso moving the plate from side to side

Russian twist (plate)

- 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

Circuit

W3/D6 Core

Tracie Bean

Colton

Jarrad

W1/D1 Legs

Ann Nester

Rodrigo Perez

W1/D2 Chest + core

great for back and biceps. tough but needed💪🔥🔥😤

Steven

I underestimated TUT! The muscles are shocked!

DM-X

W1/D3 Back + biceps

Ronald Saavedra

W1/D4 Legs + calves

Raquel

Awesome workout, subbed tricep extensions for push downs cuz it’s easier on my shoulders but other than that this was fire

Ryan

W1/D5 Shoulders + triceps

Kolby

W1/D6 Core

Hussein Bachir

W2/D1 Legs

W2/D2 Chest + core

Killer workout man. Back and biceps are dead.

W2/D3 Back + biceps

🦸‍♂️🦸‍♂️🦸‍♂️🤸🤸🤸🤸🤌

Really good complement to the other leg day. Only thing I would maybe try is doing weighted calv raises in the last set

Andreas Blomkvist

W2/D4 Legs + calves

Oliver

W2/D5 Shoulders + triceps

W2/D6 Core

Bro this is the craziest leg workout I have done. Quads are literally dead

W3/D6 Core

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