Name: Playbook - Danielle Gray - W2/D1 Core & Upper Body
Uploaded: 2023-08-23T00:22:40.982Z
Duration: 35 min
Description: W2/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 back with legs straight and together, toes pointed, arms by your ears. Lift your arms and your legs up at the same time and control back down to your back. 

Modifications: 
- SL V-Ups 
- Hollow Body Hold

Progressions: 
- V-Ups with a Lemon Squeezer

DL V-Ups

Lie on your stomach. Keep your arms by your ears and your legs and ankles glued together. Try to reach your arms behind your ears and lift your arms and legs as high as you can at the same time. Lower all the way down, do not collapse. 

Modification: 
- Arch Ups
- Lift just legs only and then just arms only 

Progression: 
- Ankle Weights 
- Hold a weight in your hands

Superman Lifts

Lie on your side on your elbow. Use your hand to help you lift your torso and push your arm straight. Reach your shoulder towards your knees. Legs straight or bent. 

Modification: 
- Legs bent (Demonstrated)

Progression: 
- Add a bent legged jackknife in between each straight leg rep

Reps are per side

Jackknives

Lie on your back, push your low back into the floor, lift your shoulderblades off the ground and try to wrinkle your shirt below your bellybutton. Rock while holding your hollow body positioning. 

Modifications: 
- Hollow Body Hold

Progressions:
- One Knee Bent
- Both Legs Straight
- Arms Over Head

Hollow Body Rocks

Start lying on your back in an open straddle, arms overhead, and pull yourself forward and up to reach through your legs.

Modification: 
- Lying L Sit Ups 
- Hold onto bottom of couch or chair & straddle legs up and down 

Progression: 
- Add a V-Up in between
- Full Straddle Thrus

Straddle Reach Thrus

Core

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

Can be done standing, half kneeling or full kneeling. Engage your core to keep your ribcage as closed as possible. Press your arm overhead while trying to keep your shoulder down and away from your ear.

SA Kneeling OH Press

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

Put a larger loop band around your feet, hinge forward, and squeeze your elbows behind you while keeping your shoulders away from your ears.

Banded Bent Over Rows

Master this first drill before progressing to the next. Star in a seated straddle, sit tall, both hands in the middle on your fingertips. Without tilting backwards, use your abs and hip flexors to lift both of your legs off the ground. Keep your chest up and shoulders down. 

Modification: 
- Lift one leg at a time Then, lift both legs up, push both hands flat and try and lift your legs and bottom off of the ground as high as you can. 

Progression: 
- Try to lift yourself all the way to a straddled forward fold

Straddle Rocking Drill

Using either 1-2 dumbbells, lift your arms to horizontal, control down, and straight up to the side, control down with a soft elbow bend. Keep your core tight.

Progression:
- Kneeling

Front & Lateral Raises

Upper Body

W2/D1 Core & Upper Body

W1/D1 Core & Upper Body

W1/D2 Core & Lower Body

W1/D3 Core & Full Body/HIIT

W2/D2 Core & Lower Body

W2/D3 Core & Full Body HIIT

W3/D1 Core & Upper Body

W3/D2 Core & Lower Body

W3/D3 Core & Full Body/HIIT

W4/D1 Core & Upper Body

W4/D2 Core & Lower Body

W4/D3 Core & Full Body HIIT

W5/D1 Core & Upper Body

W5/D2 Core & Lower Body

W5/D3 Core & HIIT/Full Body

W6/D1 Core & Upper Body

W6/D2 Core & Lower Body

W6/D3 Core & Full Body/HIIT

I am 59 and this was challenging and fun!

W2/D1 Core & Upper Body

Community

More workouts from Danielle Gray