Name: Playbook - Danielle Gray - W5/D1 Core & Upper Body
Uploaded: 2023-08-23T00:22:41.276Z
Duration: 30 min
Description: W5/D1 Core & Upper Body

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

Tegan Sacevich

Please complete a 5 minute cardio effort & the TLAG Warm Up

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

Start off in a forearm plank with your feet on 1-2 sliders. Keep your bottom tucked under to avoid a banana back and ribs squeezing in as you use your shoulders and abs to drag your feet back and forth. Your body shape should not change.

Slider Body Saws

Lie on your back with your legs straight up. Lower your legs down until you start to feel your back lift off the ground. Return back to the top. Try to keep your back on the ground at all times.

Reps are per leg

Lying Leg Lifts

Start on your forearms and feet until failure. Then continue the rest on your forearms and knees.

Modifications:
- On Knees (Demonstrated)

Progressions:
- One Leg Forearm Plank
- High Plank

Forearm Plank

Start with the candlestick shape first. Then sit down, roll back on your back, squeeze your bottom and quads to point your toes to the ceiling, but don't let your toes go past your head, you'll get stuck. Use your abs and the momentum of your legs to rock back forward. Keep your arms by your ears.

Seated Candlesticks

Sit on your bottom and balance on your tailbone. Lift your feet off the ground. You can hold a dumbbell, a medicine ball, or use just your body. Twist and try and touch the ground as far behind you to one side as you can. Twist and touch behind you on the other side. 

Modification: 
- Feet down and twist 

Progression: 
- Hold a weight

Reps are per side

Russian Twists

Core

Please complete a warm up and your core circuit beforehand. 

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

Lie on your back with 1-2 dumbbells. Give a consistent soft bend in your elbows and slowly open your arms out to the side. Squeeze your chest when pulling back together and breathe out.

DB Flyes

Put your feet under a stable surface. Lie on your stomach and keep your arms by your ears. Lift your upper body as high as you can . 

Modification:
- Hands on hips

Progression: 
- Add weight in your hands while pushing your hips into the floor.

Arch Ups

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

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

Reps are total. Alternate arms.

Plank Push Ups

Grab 1-2 dumbbells and bend your arm without rotating your forearm. Keep the dumbbell facing down at all times. Engage your core, bend your legs, and keep your elbow joint still.

DB Hammer Curls

Upper Body

W5/D1 Core & 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 😊

Linda

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

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 😊

W3/D1 Upper Body

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

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!

W5/D1 Core & Upper Body

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