Name: Playbook - Danielle Gray - W1/D1 Core & Upper Body
Uploaded: 2023-08-23T00:22:40.698Z
Duration: 35 min
Description: W1/D1 Core & Upper Body

Lilah

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

Warm up and complete this before the main circuit.

Lie on your stomach with your arms by your ears and knees and feet together. Keep the legs and ams straight as you get your momentum from a push to begin rocking. Keep your abs tight and almost push into the floor as you rock to keep your rhythm. Maintain the biggest arch you can and keep pushing. 

Modification: 
- Superman Lifts
- Superman Hold

Superman Rocks

Lie on your back, hands under your hips, lock our your legs straight, squeeze your quads, point your toes, keep your low back pushing into the ground and make a circle with your legs going as low as you can before you feel your back lift or knees bend. Challenge yourself each rep and be sure to BREATHE! 

Modification: 
- Knees bent & smaller circles

Progression: 
- Lower & bigger

Reps are per direction

Lying Around The Worlds

Lie on your back, push your low back into the floor until your shoulderblades lift off the ground. Raise one leg straight in the air, and reach your opposite arm up towards the ceiling. Switch legs, switch feet. The more comfortable you get, the faster you can go! 

Modifications: 
- SL V Ups 
- Lemon Squeezers

Progressions: 
- Faster

Scissors

Lie on your back, arms overhead. Keeping your arms by your ears, try to touch your toes, don't aim for your shins. Keep your legs straight as possible. Quad set legs! 

Modification: 
- Knees Bent 
- Crunches

Progression: 
- Add a leg lift in between reps

Lying Toe Touches

Lie on your side with your head resting on your bottom arm. Put your top arm on the floor in front of you to keep your balance. Keep a straight line from fingertip to toes ensuring no piking your hips or arching your back. Squeeze your side and lift trying to keep your arm by your ear.

Reps are per side

Side Crunches

Core

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

Jump up to get your chin over the bar in a forward grip. Hold as long as you can. Start to control the lower down to hang as slow as you can. Breathe!

Modifications:
- Put your feet on an elevated surface
- Have a partner hold behind your knees

Progressions:
- Pull Up Hold
- Pull Ups

Pull Up Negatives

Start in a forearm plank and walk your feet as close as you can to your elbows with your hips in the air. Clasp your hands together and make a tiny triangle with your elbows. Try to create a straight line from tailbone to elbows. Lean forward until your chin touches your thumb knuckle. Only count the ones that touch. Then push all the way back until your back is in a straight line again. Press your armpits towards the floor.

Modifications:
- Forearm Plank

Progressions:
- SL Dolphins

Dolphins

Start in an L, lift one leg up keeping your hips and belly button facing the back wall or block. If progressing to full handstand, do not kick from this position, lean forward and get used to the weight shift towards your hands. It's better to fall back where you came from than go too far. 

*I recommend doing this facing a wall from a box. 

Modifications: 
- Plank Hold
- Decline Plank Hold
- L-Hold
- Half Handstand Hold

Progressions: 
- Full Handstand 
- Contortion Handstand

Half Handstand to Full Handstand

Start in a low plank on your knees or feet, tailbone tucked under, ribs in, pushing into the floor. Make sure your shoulders are directly above your elbows. Squeezing your triceps, straighten your arms completely until they are locked out. Lower back down. Your body should stay COMPLETELY still and your hands never move. 

Modifications: 
- Kneeling Plank Incline Plank 
- On Knees 

Progressions: 
- Single Leg

Forearm Plank Press Ups

Keeping your elbows still by your side, curl the weights up and squeeze the bicep. Do not let the shoulder joint move at all. Lower down slowly until the joint is almost straight at the bottom, but keep tension. Repeat. If the shoulder joint moves continuously, decrease the weight.

W1/D1 Core & Upper Body

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