Name: Playbook - Claire Thomas - Week 5 Modifications
Uploaded: 2024-02-02T19:19:09.518Z
Description: Week 5 Modifications

Madelyn Wells

María Jimenez Meza

Carolina

Olivia

Sara Louise Jensen

Teresa

Lacie

Karine

Ashley

Mallory Rupp

Love these modifications. Hopefully I won’t have to use any but we’ll see how it goes.

Candice Sanders

Thank you again for the modifications, hope to not have to use any unless I’m unable to make it to the gym!

Ashley Johnson

Hoping not to have to use ANY mods this week!!

Kristi Dixon

Wished my diet was super clean but I’m trying to save money and unfortunately carbs are cheaper at the store.

Alexxis

Danielle

Meghan Callaghan

Thank you so much. So easy to workout everywhere.

Johanna

Shalanda Baez

Great mods! I don’t workout at a gym so sometimes I have to modify when I don’t have the equipment.

Keela

Lindsay

Loved it and loved that you made it available for us!

Jodi Eichensehr

Thank you for being so mindful of and helpful for all exercise levels!

Katie Merkent

Toni Child

Love that you take time to provide modifications!

Anna

Thank you for making it so accessible!! I've been trying not to use modifications but it's so incredibly helpful to know I can, and that I will still get a 🔥 workout using them!

My goal this week is to not have to use any! But if I do, there’s no shame!!

Nicole Trudell

Jeanne Marie

Hopefully we don't have to go to any modifications this week.... but they are always good to know in case we do.

Eleene

Jeanette

Always great to have these modification options - thank you

Tanja

Lucia

Arsha

Emmelie

Thank you every week for the modifications!

Amanda

Lynn

Jaimee Basa

Love modifications when needed haha thanks Claire

Janel

Love these helpful demonstions and descriptions!

Meagan Sieh

Looking forward to this week’s workouts!! 🧡

Mary

I’m so excited to start back up tomorrow!

Emily

Haha typo on my last comment…always * appreciate * modifications!!

Chantel

Always soothe modifications! Excited for this week!!

Call me crazy but I am totally looking forward to this weeks workouts!

Yekaterina Datskaya

This is where you can find video demonstrations for all the exercise modifications/alternatives for week 5. 🙌

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- 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 up

- 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

- 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

- 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

- 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

Week 5 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

Stefanie Dodson

It was good l, did better than I expected except for the hanging L leg lifts

Raquel

Brooke

W1/D1 Fit test

Sweating, exhausted, accomplished 🫶🏽

Sydney

It was great! A little out of breath but good!

Courtney

Tria

W1/D2 HIIT

Re doing this challenge - adding it to my gym workout everyday

Debbie Baumert

Cait

Lyndsie Wiles

W1/D3 CORE

Elaine

Took me 4+ hours to finish because of the kids but glad I finished!

Beth

W1/D4 HIIT

Janeen

Shai

W1/D5 Core

Kelly

Kaylee Moore 

W1/D6 Rest Day

“Forced” by the children to do yoga during a bday party … fairly restful day

Heather

David

W1/D7 Rest Day

Ethel

Daniela

Week 2 Modifications

I still struggle with this but I'm definitely MUCH better than before! Slowly but surely getting to the 20g per snack and meal

Great information!! Protein goals = total game changer!

Cherie

Loved it! I struggle most with what key nutritional concepts I should keep in mind. So, this was a simple yet huge tip that I hope to start practicing

Caroline

Habit Stacking Week 2 Task: Protein Intake

Greg

I never like that one but it’s because my obliques need work

Brigitte

W2/D1 Core

First time pushing myself hard in a while because it’s been so cold out. Added 50 push-ups after! Feeling accomplished!

Matt

Tanner Rhoades

Natasha

W2/D2 HIIT

When you already feel sore when you finish 😅

Holly Runals

Love it! Managed to not drop my legs for 3 of the rounds 😬

Tsvetomira

W2/D3 Core

Did this again in place of week 6 day 2 since I don’t have access to a track and it’s still so good!

Brittney

W2/D4 HIIT

Ami Waldusky

W2/D5 Core

I truly love that there are rest days incorporated into this challenge. Going to take advantage of that and soak in a nice hot Epsom salt bath.

Clerissa

W2/D6 Rest Day

W2/D7 Rest Day

Sissy Barker

Kaitlyn Reinesch

Habit Stacking Week 3 Task: 10k daily steps

Katy Roth

Robyn MacDonald

Week 3 Modifications

This is always a perfect core burn. One of my favorites for sure. I've taken some much needed time off, and getting back into my routine

Dana

W3/D1 CORE

Nikki

krystle

W3/D2 HIIT

Melina Burgess

W3/D3 CORE

Erica Ketchum

W3/D4 HIIT

Still one of my favorites, quick but sweet🔥❤️😊

Shauna

W3/D5 CORE

Going to do fullbody!!  Feel energized today:))

Used this to record own home workout-4rnds of
500mrow-10pullups-10vups
15pushups-20kbswings-
40doubleunders
=22:14

Sarah

W3/D6 Rest Day

Busy work day and travel. Start again tomorrow

Chevonne Hodges

W3/D7 Rest Day

I’m notorious for getting back from a run or workout and then hopping straight in the shower with no stretching 😬😬 this is a good reminder to stretch!!

For stretching, I focus on contracting the opposing muscle I am trying to stretch.  Really helps the tight muscle to relax.

Rich

Habit Stacking Week 4 Task: 10 mins of stretching

Wendy Cáceres

Week 4 Modifications

Love love love this one!!!! ❤️‍🔥

Annie

W4/D1 Core

Absolutely love this one! So quick and effective, always gets the heart pumping.

Week 5 Modifications

Community

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