Name: Playbook - Danielle Gray - W5/D1 Core & Upper Body
Uploaded: 2023-08-23T00:22:41.393Z
Duration: 45 min
Description: W5/D1 Core & Upper Body

Danielle

Warm up, complete core, then the main circuit & don’t forget to stretch!

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

Start on your back, arms by your ears, legs straight and toes pointed. Bring your arms to your hips, sit up into and L, and drive your arms over your ears trying to hit a perfect L shape with a flat back. Bring your arms back down to your hips, and lie back down. Make these movements sharp, crisp, and precise. This kind of movement will be important in your ability to progress and produce power. 

Modifications: 
- Toe Touches + Sit Ups 

Progressions: 
- Add a V Up in between reps

Lying L Sit 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 with your head resting on your bottom arm. Put your top arm on the floor in front of you to keep your balance. Keep a straight line from fingertip to toes ensuring no piking your hips or arching your back. Squeeze your side and lift trying to keep your arm by your ear.

Reps are per side

Side Crunches

Lie on your back, extend your legs straight, and alternate lifting up and down. Press your low back into the floor. 

Modifications: 
- Hands Under Back 
- Knees Bent

Hollow Body Flutters

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

Core

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

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 half kneel. Bring one leg out to the side. Whichever leg you just moved is the arm that will be up. Keep your hips square to start. Start to hinge your hips back towards your back foot and squeeze the dumbbell towards your torso. Each rep try to reach further and further. Internally rotate your top arm slowly as you lower down. Never let the top arm bend. Squeeze your bottom glute to come back up. Focus on squeezing the glutes, keeping your wrist over your shoulder, and your hips moving backwards.

Reps are per side

Half Kneeling Zercher Deadlifts

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

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

W5/D1 Core & Upper Body

It was great took me a couple rounds to figure out the timer 😀

Robin

W1/D1 Core & Upper Body

Great workout! Amazing how much a body weight exercise can make you really activate that muscles

W5/D1 Core & Upper Body

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