Name: Playbook - The Lost Breed - W4/D3 Cardio & Core
Uploaded: 2022-03-03T04:45:30.747Z
Duration: 45 min
Description: W4/D3 Cardio & Core

Gylain

WEDNESDAY: CARDIO & CORE

WARM UP: 
15 minutes on cardio machine of choice 
OR 
2 Rounds: (30 seconds each exercise)
- Lateral Shuffle into High Knees
- Jumping Jack Toe Touches
- Broad Jump into Bear Crawl

CARDIO: 8 Rounds
- 30 Second Treadmill High Pace Run | 60 Second Walk

ABS/CORE: 3-4 Rounds 
(1-2 min rest in between rounds)
- 12 Hanging Knee Tucks
- 12 Cable Crunches
- 12 Cable Oblique Twists (each side) 
- 12 Alt Plank

15 minutes on cardio machine of choice 
OR 
2 Rounds: (1 min rest in between rounds)
- 40 High Knees
- 40 Jumping Jacks
- 40 Butt Kicks
- 40 Mountain Climbers

Cardio of your choice (15 min)

Warm up (Option 1)

15 minutes on cardio machine of choice 
OR 
2 Rounds: (30 seconds each exercise)
- Lateral Shuffle into High Knees
- Jumping Jack Toe Touches
- Broad Jump into Bear Crawl

- Shuffle laterally 2x 
- Run with high knees 4x
- Repeat the opposite direction

Lateral Shuffle Into High Knees

- Complete a single Jumping Jack
- Kick each leg forward and touch your toes with the opposite hand

Jumping Jack Toe Touch

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly
- Lower down to your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl backward on your hands and feet
- Keep a neutral spine

Broad Jump to Bear Crawl

Warm up (Option 2)

- 30 Second Treadmill High Pace Run / 60 Second Walk “Rest”

Cardio | Treadmill Run/Walk

ABS/CORE: 3-4 Rounds 
(1-2 min rest in between rounds)
- 12 Hanging Knee Tucks
- 12 Cable Crunches
- 12 Cable Oblique Twists (each side) 
- 12 Alt Plank

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging Knee Tucks

- 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

- Stand with a tight core and flat back (side on to the cable machine)
- Push the handle out in front of you keeping elbows slightly bent
- Twist through your core, moving arms across the body
- Return to starting position 
- Complete desired reps then repeat on the opposite side

Cable Oblique Twists

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Alternating Plank

Core

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W2/D1 Full Body

Ryan

W2/D2 Upper Body

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W2/D4 Lower Body

W2/D5 Upper Body

W2/D6 Cardio

W3/D1 Full Body

Bryant

W3/D2 Upper Body

W3/D3 Cardio & Core

W3/D4 Lower Body

Week 8 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps(10,10,10,10)
45LB,35LB,15LB DB’s
26:24

Travis 

W3/D5 Upper Body

W3/D6 Cardio

Week 8 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
35LB DB
29:34

Week 7 2023
30 Min Cap 
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
35LB DB
27:02

W4/D1 Full Body

Week 4
All Rounds / Reps
All Rounds / Reps
29:24

W4/D2 Upper Body

W4/D4 Lower Body

W4/D5 Upper Body

W4/D6 Cardio

Week 11 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
90LB BB, 35LB DB

Week 10 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
95LB BB, 35LB DB
27:26

W5/D1 Full Body

Week 11 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
26:25
35LB DB’s , 95LB BB , 45LB BB

Week 10 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
27:39
35LB DB, 95LB BB, 45LB BB

Week 9 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
35LB DB, 95LB BB, 45LB BB
28:48

W5/D2 Upper Body

W5/D3 Cardio & Core

Week 11 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
17:07

Week 10 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
35LB DB, Air Sq’s,Calf Raises
19:40

Week 9 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
25:17

W5/D4 Lower Body

Week 11 2023
30 Min Cap
1 Set - All Rounds / Reps 
2 Set - All Rounds / Reps
19:44

Week 10 2023
30 Min Cap
1 Set - All Rounds/Reps
2 Set - All Rounds/Reps
23:57
45LB,35LB DB’s

Week 9 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
25:11
45LB , 35LB DB’s

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W5/D6 Cardio

30 Min Cap
1 Set - 3 Rounds
1 Set - 3 Rounds 
26:46

W6/D1 Full Body

30 Min Cap
1 Set - 3 Rounds
45,45,25,35 LB DB’s
2 Set - 3 Rounds
95Lb Clean/Press
45LB Curls
24:42

W6/D2 Upper Body

W6/D3 Cardio & Core

30 Min Cap
1 Set - 3 rounds 
2 Set - 3 rounds 
18:42

W6/D4 Lower Body

W6/D5 Upper Body

W6/D6 Cardio

30 Min Cap
1 Set - 3 Rounds 
2 Set - 2 Rounds,30 Reps
135LB Rows & DL’s
35LB DB’s 
30:00

W4/D3 Cardio & Core

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