Name: Playbook - Danielle Gray - W2/D2 Core & Upper Body
Uploaded: 2023-08-23T00:22:40.886Z
Duration: 30 min
Description: W2/D2 Core & Upper Body

My two subluxated shoulders weren’t able to do pull ups today. I grabbed a small band and tried to simulate the movement, but, is there another exercise I could do instead? Thank you!

Michelle

Linda

Lie on your back, interlace your hands behind your head. Keep your legs straight or bent and chin away from your chest as you push your low back down into the ground and lift your shoulderblades off the floor.

Upper Body Crunches

Lie on your back, hands placed one on top of each other behind your head, knees together, and drop your knees to the side. Keeping your chin away from your chest, crunch up and keep your knees together. Feel your chest pulling to the ceiling.

Reps are per side.

Oblique Crunches

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

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

Start in a seated cowboy tuck. Place your hands in the middle with palms flat on the floor. Keeping your knees where they are and your torso still, straighten your legs, and come back to the starting position. Repeat.

Modifications:
- One leg at a time
- Quad Set Drills

Progressions:
- Straddle Lifts
- Stalder Hold Tuck to Straddle

Seated Tuck to Straddle Lifts

Core

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 high plank on your hands or your knees with your shoulders over your wrists, bottom tucked under, ribs in, and hips flat. Elbows should graze along your sides the entire time. Control the lower down until the chin and chest are near the floor or the incline. Keep the core engaged as you push back up as one solid unit. 

Modification: 
- Incline Knee Push Ups 

Progression:
- Feet Push Ups

Tricep Push Ups

Put your feet up onto a box, couch, or bench, your hands on the floor, and try to have your hips over your shoulders. Lock your arms out straight, use your fingers and push the floor away from you by shrugging your shoulders up to your ears. Breathe while you hold. 

Modifications: 
- Decline High Plank Hold 
- High Plank Hold 

Progressions: 
- Handstand Against Wall Hold (walk up wall, do not kick up) 
- Free Standing Handstand Hold

Half Handstand Hold

Start in a plank with your feet on the sliders and walk forward and backward keeping a hollow body shape. Bottom tucked under, ribs in, no banana back, legs straight.

Modifications:
- Plank Hold
- Incline Plank Hold

Progressions:
- Half Handstand Walk Ins & Outs

Slider Plank Drags

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

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Upper Body Strength EMOM

Upper Body Strict Strength

This is what i needed 15 year shoulder weakness! Should i do this everyday!

Anonymous

Gym Day: Boulder Shoulders

Instructions are efficient and short to the point♥️

Forouzan

Strong Arm Sculpt: 5/23/22

It was challenging but not frustrating which keeps up motivating

Her workouts are easier to get through now that we’re doing it together instead me just doing it myself. Alot of the exercises I’ve never really done before so it was a real challenge for my core and balance.

David

VIP 1.1 Core & Upper Body

Chin Up Conditioning Follow Along

Upper Body Strength: 8/26/21

I certainly have progress to be made but this made me feel so powerful! Super fun to get upside down too!

Hannah Johanson

Awesome! My arms were feeling it especially the handstand planks

W2/D2 Core & Upper Body

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