Name: Playbook - Danielle Gray - W1/D1 Core & Upper Body
Uploaded: 2023-08-23T00:22:40.752Z
Duration: 45 min
Description: W1/D1 Core & Upper Body

It was great took me a couple rounds to figure out the timer 😀

Robin

Warm up, complete core, then the main circuit & don’t forget to stretch!

Warm up and complete this before the main circuit.

Start off in a forearm plank with your feet on 1-2 sliders. Keep your bottom tucked under to avoid a banana back and ribs squeezing in as you use your shoulders and abs to drag your feet back and forth. Your body shape should not change.

Slider Body Saws

Lie on your back with your legs straight up. Lower your legs down until you start to feel your back lift off the ground. Return back to the top. Try to keep your back on the ground at all times.

Reps are per side

Lying Leg Lifts

Start on your forearms and feet until failure. Then continue the rest on your forearms and knees.

Modifications:
- On Knees (Demonstrated)

Progressions:
- One Leg Forearm Plank
- High Plank

Forearm Plank

Start standing, squat and roll back onto your back, be sure to hit a candlestick shape, legs straight above your hips, hips flat, roll back and use your momentum to stand up and jump. 

Modifications: 
- Candlestick to Stand 
- Candlestick w/o Stand 

Progression: 
- Candlestick Tuck Jump 
- Candlestick Full Turn Jump

Candlestick Jumps

Sit on your bottom and balance on your tailbone. Lift your feet off the ground. You can hold a dumbbell, a medicine ball, or use just your body. Twist and try and touch the ground as far behind you to one side as you can. Twist and touch behind you on the other side. 

Reps are per side

Modification: 
- Feet down and twist 

Progression: 
- Hold a weight

Russian Twists

Core

Warm up, complete core, and then start this circuit. Don’t forget to stretch!

Lie on your back with 1-2 dumbbells. Give a consistent soft bend in your elbows and slowly open your arms out to the side. Squeeze your chest when pulling back together and breathe out.

DB Flyes

Put your feet under a stable surface. Lie on your stomach and keep your arms by your ears. Lift your upper body as high as you can . 

Modification:
- Hands on hips

Progression: 
- Add weight in your hands while pushing your hips into the floor.

Arch Ups

Face away from a clear wall, squat, place your hands flat and walk your feet up the wall. This is to make sure you engage your core and have the proper strength before kicking up. NEVER bend your arms. Your head will hit the ground. 

Modifications: 
- Plank Hold 
- Decline Plank Hold 
- Plank on Wall 

Progressions: 
- Walk all the way to the wall 
- Kick up handstand 
- Free standing handstand hold

Handstand Wall Walk Ups

Start in a high plank with knees apart, control your lower down to a forearm plank keeping your hips still. Place your hand where your elbow was and push back up to a high plank keeping your hips still. 

Reps are total with alternating arms

Modification: 
- Incline

Progression:
- Full Plank Push Ups

Plank Push Ups

Grab 1-2 dumbbells and bend your arm without rotating your forearm. Keep the dumbbell facing down at all times. Engage your core, bend your legs, and keep your elbow joint still.

DB Hammer Curls

Upper Body

W1/D1 Core & Upper Body

Great workout! Amazing how much a body weight exercise can make you really activate that muscles

W1/D1 Core & Upper Body

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