Name: Playbook - Tommy Newell - Core/calves workout 1
Uploaded: 2022-10-31T03:55:04.747Z
Duration: 60 min
Description: Core/calves workout 1

- 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

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

Superset

Knee tuck crunches

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

Med ball russian twist

- keep core tight and engaged 
- pull down crunching your abs towards your hips

Cable rope crunches (standing)

- keep core tight and pull down towards your hips while crunching your obliques

Cable oblique crunches on knees

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- Walk holding a kettlebell in both hands
- Walk and squeeze at the tip of your toes each stride

Core/calves workout 1

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