Name: Playbook - Shane Pace - W1/D5 Core/Calves
Uploaded: 2022-10-14T17:31:19.129Z
Duration: 45 min
Description: W1/D5 Core/Calves

Core/calves
 
- Jackknifes 
- Abdominal machine
- Cable crunch
- Russian twist 
- Ankle tap crunches 
- 45 degree calf raise 
- Standing calf raises
- Seated calf raises 

 
Complete each exercise for 5 sets with repetition ranges in-between 12 & 20 Take 45 seconds rest between sets. 

Push yourself and start to test your limits. You’re an ELITE athlete.

- Sit down with your hands holding you for support, your legs fully extended, and lean back.
- Bend your legs and bring your knees toward your chest
- Fully extend your legs without touching the floor

Jackknifes

- Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles
- Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided
- At the same time, begin to lift the legs up as you crunch your upper torso
- Breathe out as you perform this movement (Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet)
- After a second pause, slowly return to the starting position as you breathe in

Abdominal machine

- 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

Cable crunches

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the weight from side to side

Weighted russian twist

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Ankle tap crunches

- Place your toes and balls of your feet on the lower portion of the platform with the heels extending off the leg press machine
- Press on the platform as you breathe out by extending your ankles as high as possible and flexing your calf
- Ensure that the knee is kept stationary at all times
- Hold the contracted position by a second before you start to go back down
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched

45 degree calf raise

- Adjust fit on calf raise machine, select weight and place the balls of your feet on the foot pad
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Standing calf raises

- Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward - your heels will naturally hang off
- Position the base of quads under the knee pad and allow your hands to rest on top
- Extend your ankles and release the safety bar.
- Lower the heels by dorsiflexing the ankles until the calves are fully stretched
- Extend the ankles and exhale as you flex the calves

W1/D5 Core/Calves

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