Name: Playbook - Zac Perna - LISS 4
Uploaded: 2022-03-23T19:57:22.009Z
Duration: 45 min
Description: LISS 4

Workout 4: CORE FATIGUED

2.5km Row, Run or Ski (5km if choose Bike).

Aim to complete at 7/8 RPE intensity. Get off every 500m to complete 15 Leg Lowers (slow).


Then


2.5km Row, Run or Ski (5km if choose Bike).

Aim to complete at 7/8 RPE intensity. Get off every 500m to complete 15 Toe Touches (slow).

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

- Ensure you keep a flat back.
- Focus on shortening your abs.

Supine Leg Lower

Part 1

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

Part 2 LISS 4

High Intensity Interval Training (HIIT)

Low Intensity Interval Training (LISS)

When & How Often Should You Do Cardio?

Damper (Resistance Level of Cardio Machines)

HIIT 1

HIIT 2

HIIT 3

HIIT 4

HIIT 5

LISS 1

LISS 2

LISS 3

LISS 5

Rowing Tutorial

Skiing Tutorial

Bike Tutorial

Mobility Routine Pre-Cardio

LISS 4

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