Name: Playbook - Claire Thomas - Week 6 Modifications
Uploaded: 2024-04-26T18:27:29.284Z
Description: Week 6 Modifications

I’m one week behind so excited to crush this week even if I’m late

Karina Florez

Madelyn Wells

Sara Louise Jensen

Olivia

I need to keep working on pull ups! Proud of myself for not having to use too many modifications this week.

Robin Bender

Lo ve that she included modifications!! Definitely comes in handy!!

Calli 

Arsha

Christina C 

Shalanda Baez

I do my best not to have to use the modifications and so far I feel like I’ve done a pretty good job so I’m going to keep pushing to not use them to challenge myself even more

Candice Sanders

Maddison Pfeifer

Always great to have these modifications!

Tanja

All great mods! And it doesn’t mean any less if you need to use one (or more) as an “option for success”! Keep it up everyone- we’re in the home stretch!

Quirina

Teresa

Ashley

Candace

Always love seeing these new modifications!!

Melissa

Yekaterina Datskaya

Chantel

Angie Nichols 

Lindsay

These are always welcomed when extra fatigued! Thank you!

Johanna

Kristen

Toni Child

Yes!!!! Thank you for always making this challenge not just challenging but accessible and fun for everyone too ☀️💛

Clara

Christy Rollins

Anna

Carolina

Cole Barnes

Love these modifications videos. They are so helpful

Meagan Sieh

teresa

Danielle

Jeanie 

Can’t wait to get started on the final week!

Mary

This is where you can find video demonstrations for all the exercise modifications/alternatives for week 6. 🙌

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

Boat pose hold

- Hang from the bar
- Lift your knees up so your legs are bent to 90 degrees
- Hold position for time

Hanging knee raise hold

- 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

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

Shoulder taps

- 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

- 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

Air squats

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycles

- 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

- 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

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

Heel taps

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position 
- Alternately jab/punch your fist forward

Plank punches

- Lying on your back
- Raise one leg to straight up
- Raise the opposite leg to meet the first
- Reverse the movement back down
- Repeat on the opposite side
- Switching your lead leg each rep

Lying single leg raises

Week 6 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

Amanda

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

Jeanette

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.

Cecelia

W4/D2 HIIT

Regina

Maggie Crisp

Anca

W4/D3 Core

Switched the burpee tucks for burpee jump box

Nicole Weibel

Starlyn Haneman

W4/D4 HIIT

Completed planks on forearms for 7 min and vups 10 reps

W4/D5 Core

Used this to record a Claire special from instagram
20 min Amrap
15cal row
5 each side DB hang clean+jerk 
50DUs
10 T2B
5+15 reps

Week 6 Modifications

Community

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