Name: Playbook - Danielle Gray - W3/D1 Upper Body
Uploaded: 2023-08-23T00:22:41.102Z
Duration: 30 min
Description: W3/D1 Upper Body

Used weights instead of a band
for the rows. Enjoyed this a lot!

Megan Trahan

Busy day and ready for bed but happy got this one in and went pretty quick 😊

Tegan Sacevich

Linda

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(s). Read directions and choose appropriate modifications or progressions to where you challenge yourself, but do it right.

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. 

Modification: 
- Incline

Progression:
- Full Plank Push Ups

Plank Push 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

Put your hands behind you on a raised surface fingers facing forwards. Keep your hips close to the box or bench and bend your elbows close to 90° and push all the way back up. 

Modification: 
- Seated on floor 

Progression: 
- Straight Legs (demonstrated)

Tricep Dips

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.

Bicep Curls

Elevate your feet and start in an inverted L (half handstand), keeping your core tight and arms straight, shrug your shoulders all the way up to your ears, and then relax. Do not bend your arms! This is the toughest part. If it's too challenging, modify. 

Modifications: 
- Half Handstand Hold
- Quadruped Protraction & Retraction

Progressions: 
- Full Wall Handstand Shoulder Shrugs

Half Handstand Shoulder Shrugs

Upper Body

W3/D1 Upper Body

It was great but I will say I prefer the video workout type like an Instagram live… although a bonus to this is I can play whatever music I want… so not sure yet. Thanks!

Kristina

I mostly enjoyed this. The only downfall is that some moves could do with an explanation to help with technique and safety. Example the half handstand shoulder shrug. I had to go searching YouTube.

Great! Pushed through even though I’m exhausted! 😅

Danielle

W1/D1 Upper Body

Those squat pulses after the wall sit 🔥!
I may have missed it somewhere but are the number of reps total or per side?

Great workout before a thanksgiving dinner! Now I can really eat without guilt 😅

W1/D2 Core & Lower Body

Moira

Megan

Nice quick Sunday evening workout 👍🏻

W1/D3 Plyo & HIIT

Persevered through the workout here at 9:26pm! 🥳

Nice way to end the week! Headstand was too hard and crow (had to look up.. also difficult) ended up doing teddy bear stand, that work?

W1/D4 Balance & Flexibility

Glad I woke up early to get it done! Ready for the day now 😊

W2/D1 Upper Body

Chose ❤️ over sleeping longer this morning 😊

W2/D2 Core & Lower Body

Great workout, and nice and short! I'm also a little confused about the # of reps per side vs total?

Jackie

Ok, so my brain isn’t thinking straight this am…

 Plyo and Hiit as many rounds together for 15min or do 1 round plyo first then as many rounds of HIIT for 15 min?

For reps, for example Glute abductions; 20 reps total or 20 per side? I always did the higher option 😅

W2/D3 Plyo & HIIT

Was able to get into a full headstand this time 🙀!

W2/D4 Balance & Flexibility

W3/D2 Core & Lower Body

The slider mountain climbers were fun.🧗‍♀️

W3/D3 Plyo & HIIT

I’m so glad I’m not neglecting stretching anymore! Felt good after pulling kids on toboggans up hills today!

W3/D4 Balance & Flexibility

Feeling a cold coming on but pushed through and got it done. Glad I did. Only took 15 min 😊 now onto to the quickie stretch/flexibility cool down!

W4/D1 Upper Body

W4/D2 Core & Lower Body

W4/D3 Plyo & HIIT

W4/D4 Balance & Flexibility

Liked the variation from the usual day one of the week 😊

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

Finished the series! Great way to finish off 2022! Thank you for all your support and accountability! Looking forward to continuing my training with you next year. All the best in 2023!

W3/D1 Upper Body

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