Name: Playbook - Tommy Newell - W3/D6 (Optional) core/calves
Uploaded: 2022-08-22T07:20:37.935Z
Duration: 60 min
Description: W3/D6 (Optional) core/calves

Jarrad

- 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

Kettlebell walking calf raise

W3/D6 (Optional) core/calves

Great pump!! Looking forward for the rest of the program.

Ronald

Mason

Edvin

W1/D1 Push

Pablo Guerra

Samuel

John

W1/D2 Pull

Brutal especially in the middle of this North Carolina heat 🔥🔥🔥🔥

Isaac

Great workout/ pump.
Definitely harder than written. The one minute rest during the lunges at the end was brutal

Gary Maness

W1/D3 Legs

Another day in the books! Locked in 🔒😤🔥

W1/D4 Push

Hammytron

W1/D5 Pull

W1/D6 (Optional) core/calves

W1/D7 Active rest day minimum (12k steps)

W2/D1 Push

Mark

W2/D2 Pull

W2/D3 Legs

W2/D4 Push

W2/D5 Pull

W2/D6 (Optional) core/calves

W2/D7 Active rest day minimum (12k steps)

W3/D1 Push

W3/D2 Pull

W3/D3 Legs

Pedro

W3/D4 Push

W3/D5 Pull

W3/D7 Active rest day minimum (12k steps)

W4/D1 Push

W4/D2 Pull

W4/D3 Legs

W4/D4 Push

W4/D5 Pull

W4/D6 (Optional) core/calves

W4/D7 Active rest day minimum (12k steps)

W5/D1 Push

W5/D2 Pull

W5/D3 Legs

W5/D4 Push

W5/D5 Pull

W5/D6 (Optional) core/calves

W5/D7 Active rest day minimum (12k steps)

W6/D1 Push

W6/D2 Pull

W6/D3 Legs

W6/D4 Push

W6/D5 Pull

W6/D6 (Optional) core/calves

W6/D7 Active rest day minimum (12k steps)

W7/D1 Push

W7/D2 Pull

W7/D3 Legs

W7/D4 Push

W7/D5 Pull

W7/D6 (Optional) core/calves

W7/D7 Active rest day minimum (12k steps)

W8/D1 Push

W3/D6 (Optional) core/calves

Community

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