Name: Playbook - Claire Thomas - WEEK 3 MODIFICATIONS
Uploaded: 2024-04-26T18:27:27.902Z
Description: WEEK 3 MODIFICATIONS

Jackie Carr

Linda

Chandler

Nadia Fincher

Mayra Rodriguez

Love the modifications for when I can’t get to the gym to use the equipment! It means no excuses!

Julie

Juané Schoeman

Being 5’10” I can’t swing or hang on my doorway pull up bar! Love these other options that offer the same burn!

Alyssa

Kristina

Love these modifications! Especially in a busy gym or working out in my room, it’s great to have options to still get the fires burning and working towards results!

Jameson

Tiffany Huscusson

Modifications always help towards the end haha

Hallie

Love that you include these and the videos… no excuses

Aileen Miller

Devon

Elizabeth Blevins

Ellie

Love these, need these, thank you for making these challenges for everyone!

Hana

Jordan Keene

I love that there are modifications, this is very helpful!

Addie Masonius 

Ashley

Amanda

I am sooooo excited for week 3!!! Let’s do this!!!

Melissa

Wonderful! Excited for week 3 😁 and I love your sports bra!

Kyela Prince

Monika Gunn

These are such great demo videos 🙌🏻

Cortnie

This is amazing. It’s easy to follow and allows me to complete the workouts.

Always appreciate modification options! Week 3 Let’s Do THIS!!!

Thxs for the modifications very helpful! Allows me to complete all of the sit up!

Tracy

Thank you for the amazing modifications ❤️

Veronica Weaver

Katie

Thanks for the alternatives! So great to have these!

Tanja

Thank you for modifications! Looking ahead at day one & I'll need to do side v-ups because I won't have a bar!

Whitney Wampner

Cassie

Jane

Antonia

Thanks for the modifications. I still can’t get a pull up so these are great starting steps !

Allie White

Stephanie

Tammie Hollowood

This is where you can find video demonstrations for all the exercise modifications/alternatives for week 3. 🙌

- Lay on one side with your arms and legs extended
- Raise your legs, at the same time raising your upper body
- Reach your top hand for your foot
- Lower yourself back and try not to use momentum
- Complete desired reps then repeat on the opposite side

Side V-ups

- Lift your legs so your knees are directly over your hips, knees bent
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bugs

- Place your arms extended by your sides, knees bent
- Bring your knees in toward your chest
- At the top raise your hips off the ground

Reverse crunches

- Positioned in a high plank 
- Alternately bring one knee to the outside of each elbow
- Maintaining a strong core throughout the movement

High plank knee to elbow

- 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

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over rows

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

Incline push ups

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

Modified burpees 1

- 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 burpees 2

WEEK 3 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

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

Emma

WEEK 2 MODIFICATIONS

Ellie Jane

Yesenia

WEEK 4 MODIFICATIONS

I really appreciate all of the modification options!

CocoFlanery

Ashton

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

Jess

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!

Cheyenne Mays

Stacey

W4/D2 HIIT

Great burner! Had to break the exercises up but finished in 16:30!

W4/D3 Core

Did this one in my hotel room when there was no gym - a good lower impact sweat!

Shannon

Mandy Bridges

W4/D4 HIIT

Diana

Finally completed 1 full min of hanging knee raises (for TTB) without breaking!!! 😆

Brooke Dempsey

W4/D5 Core

April

W4/D6 Rest Day

Britney

W4/D7 Rest Day

Love around the world! Did this in the sun on my patio. Really feel my core with that! Lol I got a little rest break when my neighbor decided to walk over and chit chat while I did my outdoor workout!

WEEK 3 MODIFICATIONS

Community

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