Name: Playbook - Danielle Gray - W3/D1 Core & Upper Body
Uploaded: 2023-08-23T00:22:41.161Z
Duration: 45 min
Description: W3/D1 Core & Upper Body

I love how much easier this is week 3 vs week 1!

Kathryn Strangolagalli

Great workouts!  Would love to see the rep count specified (each side or total reps). Thank you!

Megan Trahan

Please complete a 5 minute cardio effort and/or the TLAG Warm Up prior to starting.

Complete all exercises in order once through, then repeat again for the next set. Then move to the next section of the workout. Read directions and choose appropriate modifications or progressions to where you challenge yourself, but do it right.

As always, don’t forget to stretch at the end! Complete the standard stretching cool down or any flexibility video of your choice.

Lie on your back with your knees bent. Squeeze your core to push your low back into the ground. Keep your gaze up at the ceiling to relax the neck, all of the tension should be in the abs, not the neck. Side bend and tap your pinky finger to each ankle bone back and forth.

Ankle Taps

Lie on your back with legs straight. Lift one leg and your torso at the same time and reach your hands towards your toe (not just your shin or ankle, reach!) And lower down at the same time. 

Modification: 
- Keep the non-working leg bent 

Progression: 
- Double leg V-Ups

SL V-Ups

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:
-Knees Bent 

Progresssions:  
-One Knee Bent 
-Both Legs Straight

Hollow Body Rocks

Find your balance on your tailbone and tuck your knees to your chest. Open up to as much of a hollow body as you can with your lower back touching. 

*If your hips pop, it is okay as long as there is no pain (you can hear mine in this clip)

Modifications: 
- Hold a balance on your tailbone for 30s 

Progressions: 
- Bend a single leg and clap underneath each squeeze

Lemon Squeezers

Weeks 1&3 Core

Sit on your bottom, use two sliders and place your forearms/elbows on each one. Bend your knees so just your feet are touching the floor. Lie back and squeeze your elbows together keeping your shoulders away from your ears. Feel the tightest contraction up top and lower back down with control.

Back Widows

Start kneeling, place your head on the floor with your hands in front of your face in a tripod/triangle formation. Try to balance with barely any weight on your feet first. Then when you feel comfortable, slowly untuck your legs and extend up to the ceiling. Keep your ribs in, if you have a banana back, you will fall over. 

Modifications: 
- Crow Hold 

Progression: 
- Leg Shape Variations

Headstand Hold

Put your band around both wrists. Make sure the band on the grounded arm is around your thumb so the band doesn't slip up your arm. Start in beast, bend your knees, lean back, and row at the same time. Try to keep your shoulder away from your ear as you row. Reset.

Modifications:
- Beast Hold
- Beast Hold w/ Taps

Progressions:
- Beast to Loaded Beast Rows w/ Jump to Half HS

Beast to Loaded Beast Rows

Start in a high plank and lock out the arms as straight as you can with an optional mini band around your wrists. Keeping your arms straight, abduct your arm to the side and keep your hips as still as possible. You should feel this most in the shoulders and additionally in the core to maintain your form. Keep the bottom down and tailbone tucked under so you do not have a banana back. Breathe! 

Modification: 
- Knee or Incline Plank Taps 

Progression: 
- Decline Plank

Plank Taps

Start in downward facing dog and push your armpits towards the floor. This is your resting position. Keeping as straight a line as possible from wrists to hips, bend your arms and lower the top of your head to the floor and push back up. The range should be small. If your shoulders have intense pressure, you're leaning too much. Gaze should be in between your legs. 

Modifications: 
- Bend knees slightly 

Progressions: 
- Elevate feet
- Half Handstand Push Ups
- Handstand Push Ups

Inverted Push Ups

Weeks 1&3 Upper Body

W3/D1 Core & Upper Body

Awesome!! I still can’t get over how I’ve found a workout program based in gymnastics!!! I’ve always  taken my gymnastics conditioning from when I was younger into my own workouts but they got so old!  This is so refreshing!

First workout done! Killer! Can't wait for more!

Moira

Karli

W1/D1 Core & Upper Body

So hard but so worth it! I learned so many lessons of perseverance mentally that i so needed to learn and will take with me when i feel like i want to give up!

I need to heel my knee heart on the lunges

W1/D2 Core & Lower Body

Tough to push through the full 40s with the timer stopping half way everytime and needing to restart it.

Melise

It was the best work out ever!!😅😅😀

This one was quite difficult :/ 160 push-ups are a lot in one HIIT session for those who aren’t advanced. I think maybe in a 28 day challenge the first week should have 20 push-ups each round instead of 40.

Samantha

W1/D3 Core & Full Body HIIT

I couldn’t figure out how to do the straddle hold

Brenda

Linda

W2/D1 Core & Upper Body

My legs are still sore from the last lower body workout! It feels good though. It’s nice to be back on a regular conditioning routine. 😅

Julia

W2/D2 Core & Lower Body

Hard but so proud of myself for doing the full thing! I’m competing in a meet next week and doing this workout gave me the confidence to know I can push through all four events!

W2/D3 Core & Full Body HIIT

I am so proud of myself! I love seeing how much stronger and in shape I’ve gotten since week 1!

I love these workouts more and more every day... Starts to feel great! 😀

Caroline Hempel

Love how I’m feeling. Strong, balanced, and tight. All while having such a great time learning new moves.

Alexandria

W3/D2 Core & Lower Body

Holy Hanna that was hard! Haha! But so proud of myself for doing it all! On to week 4!

Love the banded bicycles!  Also love how I can set the timers for both workout and rest in real time. Helps for setup purposes. Thank you!

W3/D3 Core & Full Body HIIT

My stalder straddle holds are getting so much better. I’m actually starting to enjoy them.😃

This one always make me motivated to workout more!!

W3/D1 Core & Upper Body

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