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WEEK 4
CLASSIC CORE
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
DAY 22 - SIX PACK STANDARDS II
CORE CIRCUIT
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
1A. Flutters x *90 sec (L4) / *75 sec (L3) / *60 sec (L2) / *45 sec (L1)
1B. **Plated Decline Sit-Ups x 45 sec (All Levels)
1C. Side Bridges x *30 sec each side (L4) / *30 sec each side (L3) / *20 sec each side (L2) / *20 sec each side (L1)
Perform for the Following Number of Rounds: 3-4
REST: Transitional between exercises. No more than 1 minute between rounds (if ready before 1 min, jump back into the
next round)
**Use a weight that challenges you consistent with your ability level.
***60 SECOND STABILITY
2. DB RDL's x 60 sec weighted (All Levels)
***Performed once after all circuits are completed to finish workout / Use a weight that challenges you for your chosen
level
DAY 23 - OLD SCHOOL TOOLS II
CORE CIRCUIT
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
1A. **Long Leg Med Ball Hold x *60 sec (L4) / *45 sec (L3) OR **90/90 Med Ball Hold *45 sec (L2) / *30 sec (L1)
1B. **Med Ball Throw-Ups x 45 sec (All Levels)
1C. **Russian Twist and Press x *45 sec (L4) / *45 sec (L3) / *30 sec (L2) / *30 sec (L1)
Perform for the Following Number of Rounds: 3-4
REST: Transitional between exercises. No more than 1 minute between rounds (if ready before 1 min, jump back into the
next round)
**Use a Med Ball weight that challenges you consistent with your ability level.
***60 SECOND STABILITY
2. DB RDL's x 60 sec weighted (All Levels)
***Performed once after all circuits are completed to finish workout / Use a weight that challenges you for your chosen
level
DAY 24 - LEGENDARY ABS II
CORE CIRCUIT
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
This study resource was
1A. Scissor Kicks x *90 sec (L4) / *75 sec (L3) / *60 sec (L2) / *45 sec (L1) - ARNOLD'S CHOICE
1B. Plank Tuck Knee Drives x *60 sec (L4) / *45 sec (L3) OR Tuck Planks x *45 sec (L2) / *30 sec (L1) - ZANE'S CHOICE
shared via CourseHero.com
1C. **DB Suitcase Deadlifts x 30 sec each side (All Levels) - LABRADA'S CHOICE
Perform for the Following Number of Rounds: 3-4
REST: Transitional between exercises. No more than 1 minute between rounds (if ready before 1 min, jump back into the
next round)
**Use a weight that challenges you consistent with your ability level.
***60 SECOND STABILITY
2. DB RDL's x 60 sec weighted (All Levels)
***Performed once after all circuits are completed to finish workout / Use a weight that challenges you for your chosen
level
Pueblo, Co
https://www.coursehero.com/file/61801468/CORE4-ABS-Month-1-Workoutspdf/
jacobwtwilson @ gmail.com
Jacob Wilson
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