Name: Playbook - Zone 247 - W1/D5 Abs & Calves
Uploaded: 2023-11-03T10:51:30.815Z
Duration: 60 min
Description: W1/D5 Abs & Calves

Fire up your abs with this routine & grow your calves as well.

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

Seated calf raise

- Push through the balls of your feet
- Engage your calves as you go up

Standing smith machine calf raise

Cable Crunch X Hanging Knee Raise Superset

- 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

- Hanging from the bar, keeping your legs bent 
- Raise up while keeping your core tight
- Lower legs back down
- Avoid swinging

Hanging leg raises (Knee bent)

Superset - Cable Crunch X Hanging Knee Raise

Superset - DB Side Bend X Incline Bench Reverse Crunch

- Holding one dumbbell or plate, lower down on same side
- Keep your core engaged and shoulder rolled back
- Work both sides

DB or plate side bends

- Place your arms above holding onto the bench
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground