Name: Playbook - Shane Pace - W1/D5 Core/Calves
Uploaded: 2022-10-14T17:31:20.818Z
Duration: 45 min
Description: W1/D5 Core/Calves

Core/calves

- Jackknifes 
- Flutter kicks 
- Ankle tap crunches 
- Mountain climbers 
- Calf rocks
- Standing calf raises
- Single leg standing calf raises 
 
Complete each exercise for 4 sets with repetition ranges in-between 10 & 12. 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

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

Ankle tap crunches

- 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

- 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

- 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

W1/D5 Core/Calves

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