Name: Playbook - Dan Altman - Week No.1
Uploaded: 2022-07-22T05:16:02.777Z
Duration: 45 min
Description: Week No.1

Lilith Laine

Please add a description to the exercises because people will be doing them incorrectly (f.e. pull off shoulder together). Think about the second camera and the different angles during the recording

Michal

- Drive your chin forward
- Then your chest
- Then your hips
- And then your knees

Waves

- Sit on your knees
- Put your hands on the ground in a way that the fingers are pointing at your knees
- Put gently some weight on your hands
- And rock back-and-forth to stretch the wrist

Wrist Extension - Flexibility

- Sit on your knees
- Please the back of your hand on the ground
- Gently placed your weight on to the hands
- Push with the back of your hand against the ground and roll your hand on the knuckles

Wrist extension

- Place your hands on the ground in a way that the fingers pointing forward
- Press with your hands against the floor
- Gradually increase the way you are putting on the hands As you get used to the amount of pressure you putting on the hands

Wrist flexion

Wrist conditioning

- Hold the bar in supination hold, the palms should be directed towards your face.
- Try to get your shoulders as far as you can from your ears.
- Do that without bending your elbows.
- Exhale on the way up, inhale on the way down.

Active / passive hanging

- Hold the training straps with both of your hands
- Please your legs in a way that it will be challenging for you to pull yourself
- Pool until your hands reach out to your chest
- Exhale on the way up and inhale on the way down

Rowing

- Raise your hands in a 90° to your spine
- Hold the rubber band in a supination hold (make sure your thumbs pointing out)
- Push your shoulders away from your ears as you opening your hands to the sites

Horizontal abduction

- Shrug your shoulders back and down (Think about bringing them away from your ears)
- Bend your elbows in a 90° angle, and keep them close to the body
- Hold the rubber band In a supination hold(your thumbs should point outside)
- Rotate your arms outside And keep your elbows close as possible to the body all the way

Lateral rotations

- Place your shoulder blades on the parallels
- Hold with your hands in a supination position the second bar
- Find a position there is comfortable for you and also stretching the inner part of your shoulders.
- Exhale and inhale fully

Arching on the parallels

- Hold the bar in the supination hold
- Adjust the distance of your legs from the bar according to their stretching pressure you are comfortable with
- Make sure to focus on on stretching the upper back and keeping the lower back neutral
- Inhale and exhale fully

Hands behind the head on the parallels

- Lie on the ground, place your hands and legs as close as possible to your body.
- Make sure your fingers are 90° in relation to your spine
- When you push up keep your forearms parallel to each other
- Work on exhaling on the way up and inhaling on the way down

Bridge push-ups

Back bands

- Place your legs on the wall
- And work your hands until you get close enough to the wall
- Make sure your body is aligned
- Inhale and exhale fully
- Get down bye walking your hands away from the wall

Week No.1

Community

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