Name: Playbook - Rashad Grigsby - W5/D3 Cardio & Core
Uploaded: 2022-12-17T22:48:23.461Z
Duration: 60 min
Description: W5/D3 Cardio & Core

-0:00-2:00 3-5mph warmup 1%incline
-2:00-4:00 5-6mph moderate pace 1%incline
-4:00-5:00 3-5mph recovery 1%
-5:00-6:00 5-6mph moderate pace 5%incline
-6:00-7:00 3-5mph recovery 1%
-7:00-8:00 5-6.5mph increase 4%
-8:00-9:00 3-5mph recovery 1%
-9:00-10:00 5-8mph <hard> 3%
-10:00-11:00 3-5mph recovery 1%
-11:00-12:00 5-8mph <hard> 2%
-12:00-14:00 3-5mph (LONG RECOVERY) 1%
-14:00-15:00 6-8mph (ALL OUT SPRINT) 1%
-15:00-17:00 3-5mph (LONG RECOVERY) 1%
-17:00-18:00 5-6.5mph moderate effort 2% 
-18:00-19:00 3-5mph recovery 1%
-19:00-20:00 5-6.5mph moderate effort 3%
-20:00-21:00 3-5mph recovery 1%
-21:00-22:00 5-8mph <hard> 4%
-22:00-24:00 3-5mph (LONG RECOVERY) 1%
-24:00-25:00 7-8mph+ (ALL OUT SPRINT) 5%
-25:00-27:00 3-5mph (LONG RECOVERY) 1%
-27:00-28:00 7-8mph+ (ALL OUT SPRINT) 1%
-28:00-30:00 3mph cool down 1%

30:00 moderate pace recovery

Incline Run

-3 Rounds (30secs each exercise with 15secs Rest)
1. V-Ups
2. Crunches
3. Russian Twist
4. Lying Leg Circles
5. Scissor Kicks
6. Plank
**60 second rest period between sets**

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- 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 floor

Crunches w/ feet up

- 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

Russian twists

Lying Leg Circles

Scissor Kicks

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Core and Cardio

W5/D3 Cardio & Core

W1/D1 Start Here (Measurement Tutorial)

W1/D1 Upper Body Day 1

W1/D2 Lower Body Day 2

W1/D3 Cardio & Core Week 1

W1/D4 Shoulders & Back Day 4

W1/D5 Lower Body Pull

W2/D1 Upper Body Day 1

W2/D2 Lower Body Day 2

W2/D3 Cardio & Core Week 1

W2/D4 Shoulders & Back Day 4

W2/D5 Lower Body Pull

W3/D2 Lower Body Day 2

W3/D3 Cardio & Core Week 3

W3/D4 Shoulders & Back Day

W4/D1 Upper Body Day 1

W4/D2 Lower Body Day 2

W4/D3 Cardio & Core Week 3

W4/D4 Shoulders & Back Day

W4/D5 Lower Body Pull

W5/D1 Upper Body Push(MAX)

W5/D2 Pull(MAX)

W5/D4 Lower Body Push(MAX)

W5/D5 Shoulders & Back Day

W6/D1 Day 1 - Push

W6/D2 Day 2 - Pull

W6/D3 Active Recovery

W6/D4 Day 4 - Push

W6/D5 Day 5 - Press

W5/D3 Cardio & Core

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