Name: Playbook - Shane Pace - W1/D5 Core/Calves
Uploaded: 2022-10-14T17:31:19.799Z
Duration: 45 min
Description: W1/D5 Core/Calves

Core/Calves

- Jackknifes 
- Mountain climbers 
- Russian twist 
- Ankle tap crunches 
- Calf rocks
- 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 advanced 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

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- 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

- Stand with your feet about hip width apart, a dumbbell in each hand
- Rock forward onto the balls of your feet, pressing up and engaging your calves
- Rock back onto your heels
- Repeat rocking forward and back

Calf rocks

- 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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