Name: Playbook - Shane Pace - W1/D5 Core/Calves
Uploaded: 2022-10-14T17:31:20.540Z
Duration: 45 min
Description: W1/D5 Core/Calves

Core/calves

- Jackknifes 
- Flutters 
- Leg raises 
- Ab roller 
- Plank 
- Standing calf raises 
- Single leg standing calf raises 
- Jump raises
 
Complete each exercise for 3 sets with repetition ranges in-between 12 & 15. Take 60 seconds rest between sets.

- 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

- Hold your arms at your sides and legs extended above the floor
- Keep your core engaged and your lower back on the floor
- Rapidly lift and lower your arms with a small range of movement

Flutters

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

- Elbows stacked under shoulders and hands out front
-  Lift up onto your toes, keeping your entire body tight as you hold position for time

Plank

- 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

- Adjust fit on calf raise machine, select weight and place the ball of your working foot on the foot pad
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles
- Complete desired reps then repeat on the opposite side

Single leg standing calf raise

- Hold a dumbbell in each hand, held at your sides
- Jump up, driving upward explosively

W1/D5 Core/Calves

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