Name: Playbook - Claire Thomas - Week 4 Modifications
Uploaded: 2024-02-02T19:19:09.429Z
Description: Week 4 Modifications

Wendy Cáceres

Teresa

Olivia

Love modifications for those days that just can’t get the hard core done!

Terri

Sara Louise Jensen

I love all this!! I like having them in my back pocket to even add before my workouts or sub them out when I’m doing the core challenge 👏🏼👏🏼

Tori

Thanks for always having alternatives so we can still get a great workout even if we can’t do the original exercises.

Amanda

These are great for people like me with hip issues and weak :)

Yekaterina Datskaya

Arsha

Margaret

Chantel

The Beth Ever

I love that you provide modifications! For instance, I don't have a pull up bar, so the mods for those exercises are soo helpful!

Anna

Tonia

Brooke

Definitely will need some of these this week!!

Jayde

Michelle

Alexandra

Melany

Lauren

Honestly, a workout including all of these modifications would burn pretty good😆

Madelyn Wells

Love having all these different movements ready to go!!

Melissa

Dominique Delgado

Always good to have modifications when I need them.

Whoop whoop!!! I haven't used a modifier yet this week!!!! 🙌🙌🙌 (yes I know it's only Monday, but I'm celebrating the small win here 😉)

Kristi Dixon

Amanda Kate

Love these! My goal is to not have to use any modifications this week! Let’s go week 4!!

Candice Sanders

Thank you so much for the modifications!! These always help especially if I need to work out from home!

Ashley Johnson

Hopefully I won't need any modifications. I'm getting stronger every week.

Eleene

marie

Tanja

Toni Child

Emily

Angie Nichols 

Lindsay

Laura

I’ll need some of these thank you!!! 💪

Shalanda Baez

Thank you for these!! Week 4 here we go!!

Johanna

Anna Ritter

Lyndsey

Making working out everywhere so easy 
Thank you🤗

Feeling great, I can see the improvement in my abs, more definition.

Determined to make this the PERFECT week!

Audrey

Tsvetomira

Nikki

Robin Bender

Thank you for these! It's great to be able to modify so that we all can do all workouts 🥰

Emmelie

This is where you can find video demonstrations for all the exercise modifications/alternatives for week 4. 🙌

- 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

Alt. 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

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion touching the floor overhead
- Engage your core throughout the movement

Butterfly sit up

- Bend your legs and place feet firmly on the ground to stabilize your lower body
- Curl your upper body all the way up toward your knees
- Lower yourself back down
- Touching the floor overhead and at your feet each rep

Sit ups

- Seated with arms overhead
- Knees bent and feet off the floor
- Hold position for time

Boat Pose Hold

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Heel Taps

Week 4 Modifications

Mustafa

Julia Ruzevich

Txell

Core Challenge Intro

I love all the information and am so excited to get started!

Nicole

CHALLENGE FAQ’S / IMPORTANT INFO

Janelle

Lisa

Just wondering started off today with this workout. I set the timer. For 45s do I just do this workout for one round each that’s the part that confuses me?

Justin

WEEK 1 MODIFICATIONS

Parker

It’s ok, 2.2 litres. I’m drowning 😜

Habit Stacking Week 1 Task: Drink at least 100oz of Water

Starting this core challenge again even though there is a new one coming in January!!! 
15 sec L sit hold
2 min plank hold
29 sit ups in 1 minute

Week 4 Modifications

Community

More workouts from Claire Thomas