Name: Playbook - Claire Thomas - WEEK 2 MODIFICATIONS
Uploaded: 2024-04-26T18:27:27.732Z
Description: WEEK 2 MODIFICATIONS

Some exercises are very difficult for me… for other I don’t have the machines

Emma

Chandler

Alyssa

Francine

Linda

I appreciate the detail on the modifications very much!! Thank you!

Jess

Ashton

Laura

Thank you for making this available to all ability levels

Jane

Jessica

Evelyneg

I'll definitely be using some of these variations!

Tiffany Huscusson

Megan G

Amaya Dodier

Kenneth

Love that you have modifications for those of us that don’t have a bar. 💕

Elizabeth Blevins

Jasmine Hanline

Ellie

Angela Altgelt

I am trying to find the modification for using the bar bells in place of pull up bar

Devon

Deanna

Thank you for providing multiple options!!

Shannon

Thank you for the demo and notes. Super easy program to follow!

Haley lane

Appreciate these! Gunna always try to do the non modifications version first. Safely and with good form of course

Amanda

5:30 minutes. 
Butterfly sit-ups10-9-8-7-6-5-4-3-2-1
V-ups 1-2-3-4-5-6-7-8-9-10

Rebecca

This is very helpful! I love that there is modifications incase we don’t have a gym!

Addie Masonius 

Oh yeah I needed these just to start! 🔥

Julie Ehrlich

Thanks for the modifications! So helpful!

Katie Pohlsander

Super grateful for the modifications!! Thank you for your support 🙏

Brooke

Damon Parry

Allie White

Nadia Fincher

Love these for those of us without a pull up bar.  Mine is supposed to come at the end of this week!!

Dana

She makes those hanging leg raises look so easy lol

Lisa

Awesome modifications! I love that there are options available so anyone can participate in this challenge

Monika Gunn

Great modifications when needed and proper demonstration!

Antonia

Ok. I get it now. This is core workout time!

Tim Coston

Some of these will be necessary this week. Pull ups aren’t my strength, but modifications are boundaries and boundaries are sexy 💪

Jackie

Danielle

It’s crazy. I always beat myself up when I have to modify because I think of it as a “weaker” option but that is NOT the case! Feeling stronger each day! Thank you Claire!

Hana

Vickie

Thank you so much for showing the modifications this time!! Helps to know proper form!

Tana

Livvy

Having modifications for all these exercises is brilliant! Well done!

Benn

I think having weekly modifications available is super ideal - especially to make it doable for EVERYONE

Hallie

Thank you for the modifications! Still challenging but helps me from getting discouraged.  I know they will help me eventually be able to do the harder exercises ❤️

Veronica Weaver

Mayra Rodriguez 

This is where you can find video demonstrations for all the exercise modifications/alternatives for week 2. 🙌

- Lay with your arms and legs extended
- Raise your legs, at the same time raising your upper body
- Reach for your toes
- Lower yourself back and try not to use momentum

V-ups

- Hang from a bar
- Tuck your knees up in a controlled manner
- Focus on activating your core
- Lower and repeat

Hanging knee raises

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

Hanging leg raises

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying Leg raises

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Start with your hands elevated 
- Bend your elbows lowering yourself 
- Engage your chest as your press yourself back up to starting position
- Keep your core engaged throughout the movement

Incline push ups

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Body squats

- Adjust the resistance and place your knees on the pad
-  Hold the handles just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine assisted pull ups

- Jump up grabbing the bar
- Using the momentum from the jump, pull yourself up until your chin is over the bar
- Lower yourself with control before dropping from the bar

Jump assisted pull ups

- Keep your chest up 
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the starting position 
- Repeat on the opposite side

Alt. Reverse lunges

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Walk your feet back bringing your body to a plank
- Step your feet forward and stand up
- Jump up in the air and bring your hands over your head

Modified step back burpees

- Start with a shoulder width stance, chest up
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up, switching your feet in mid air to the opposite side
- Working back and forth for time or reps

Jump lunges

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push ups

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Commandos

- Using your arms for support, lean back and lift your feet off the floor 
- Tuck your knees in toward your chest
- Extend your legs back out

Seated knee tucks

WEEK 2 MODIFICATIONS

Amber Lee

Lydia

Melissa Thompson

Core Challenge Intro

It definitely got my heart rate up! I feel like I didn’t do a very good job though since I wasn’t getting a lot of reps in before my core gave out.

Terris

Hi Clear, I’m Spanish and I speak a little ingles 😬
How many round in this work?
Thank you so much, I like your your app!!!!!

Melanie

WEEK 1 MODIFICATIONS

Jackie Carr

WEEK 3 MODIFICATIONS

Ellie Jane

Yesenia

WEEK 4 MODIFICATIONS

I really appreciate all of the modification options!

CocoFlanery

Stephanie

WEEK 5 MODIFICATIONS

Awesome! Second time through the program! Let's Goooooo!!

Andrew

Anastasia

2nd time doing the core challenge. I can actually feel my core engaging this time so I'm very excited!

Kiya

W1/D1 FIT TEST

Emily

Katie Merkent

Delcie

W1/D2 HIIT

I think this one is the hardest core workout for me so far! So good!!

Sarah

Haifa

Ouch! I did this for the second time, and I'm happy to say I did so much better than last time, and I got to try out my new medicine ball, which was so exciting! I did the hanging knee raises with and without weight. Towards the end I had trouble not swinging a bit, but I'll keep working on it!

Meagan Sieh

W1/D3 CORE

Shauna

Hannah 

W1/D5 CORE

Michelangelo

David

W1/D6 Rest Day

Nina

Savannah

W1/D7 REST DAY

Fantastic!
Added in some box jumps 
#getafterit 💪

Halli

Only took me 22 minutes and performing some variations….but

Jeff

I have to modify everything! I am so ready to push myself to get my butt back in shape!

Angie

W2/D1 CORE

This was a killer but quick and gets the heart rate up! Thanks Claire!

Crystal

W2/D2 HIIT

Jenn Watkins

My favorite! Hurts so good 🔥🔥💪🏻💪🏻

Lindsey Fielding

W2/D3 Core

Isabel N.

Brenda

W2/D4 HIIT

Berkley

Alison

W2/D5 CORE

I had a nice Yoga Recovery to kick off the day!

Kristin

W2/D6 REST DAY

W2/D7 Day 14 - Rest Day

Sharon

Courtney

Those hanging knee raises get me. Especially after deadlifts yesterday!! Loving the challenge

Whitney

W3/D1 Core

Still working on pull-ups, I tried to do them using a 20-35# resistance band… turns out that wasn’t enough. So I just did the best pulls I could. One day… 

Got nice full range deep squats, strong push ups and solid jump rope sets though so I’ll take those for a half win 🤷🏻‍♀️

Alyse

Modified push ups and did Superman waves in place of pull ups, I was able to get 8 full rounds in. Hope to do this again in the future and see what progress I could make!

Haley

Jessica lavies

W3/D2 HIIT

Do this in the middle of a train run… the u even terrain was a challenge 😅🤪

This was a witch! Hahah loving every days challenge

W3/D3 CORE

Ugh, I always hope that these shoet ones will be slightly easier, but I'm still sweaty and tired. I'm getting faster through this workout

Cami

Just as sweaty as ever! Thank you for making quick burners like this for the days that feel like a time crunch. It makes it so much easier for me to get my workouts in!

W3/D4 HIIT

Katy

W3/D5 CORE

Needed this rest day…so sore this week!

W3/D6 Rest Day

Rest day more like death day recovery 😂❤️‍🩹

Nicole

W3/D7 REST DAY

krystle

Stefanie Dodson

W4/D1 CORE

Great workout! I loved that the time got shorter than the efforts got harder. I was exhausted!

WEEK 2 MODIFICATIONS

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