Name: Playbook - Danielle Gray - W6/D1 Core & Upper Body
Uploaded: 2022-07-20T15:39:28.653Z
Duration: 35 min
Description: W6/D1 Core & Upper Body

Please complete a 5 minute cardio effort & the TLAG Warm Up. Then complete 2 rounds of core and then complete upper body. Don’t forget to stretch after! 

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

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 in a plank with your feet on the sliders. Using your shoulders and core, drag your feet towards your hands thinking about getting your hips over your head. Keep your arms straight, NEVER bend. If you feel this in your quads, do your best to try to relax your legs and keep your focus on drawing your abs in and up and leaning forward with your shoulders over your wrists to complete the movement. 

Modifications: 
- Slider Body Saws 

Progressions: 
- Slider Pike In to Press Handstand

Slider Pike Ins

Start on all fours, shoulders over wrists and hips over knees. Engage your core and shoulders and lift your knees an inch off the floor and hold. Be sure to breathe! Keep everything square to the floor, no twisting! 

Modification: 
- Bird Dogs 

Progression: 
- Hold opposite arm and opposite leg off the ground (Demonstrated)

Beast Hold

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. Breathe! 

Modifications: 
- Knees Bent (Demonstrated)
- One Knee Bent

Progressions:
- Both Legs Straight (Demonstrated)

Hollow Body Hold

Lie on your back, push your low back into the floor until your shoulderblades lift off the ground. Raise one leg straight in the air, and reach your opposite arm up towards the ceiling. Switch legs, switch feet. The more comfortable you get, the faster you can go! 

Modifications: 
- SL V Ups 
- Lemon Squeezers

Progressions: 
- Faster

Scissors

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

VIP Weeks 6&8 Core

Please complete a 5 minute cardio effort, the TLAG Warm Up, and core before beginning. Read directions and choose appropriate modifications or progressions to where you challenge yourself, but do it right.

Stand feet shoulder width apart, hinge forward, keep your back flat, stick your butt out, squeeze your shoulderblades together. Use small dumbbells and lift your arms in the shape of a Y and lower back down. Keep your body completely still. 

Modification: 
- Superman Y Raises 

Progression: 
- SL Rear Delt Ys

DB Bent Over Rear Delt Ys

Start in a push up hollow body position on your knees or on your feet against a stable raised surface. Lower down until your chest touches and then SQUEEZE your arm towards your chest and try and turn your torso to face the side. Feel this in your chest right in front of your armpit. 

Modifications: 
- Knees against a higher surface 

Progressions: 
- Incline Twisting Push Up w/ Push Off

Incline Twisting 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

Lie on your back with a dumbbell in one or both hands. Knees bent. Keep your elbows directly above your shoulders at all times. Focus on locking the elbow in place and ONLY bending your forearm back towards the top of your head slowly, then extend and squeeze your arm straight again. Go slower than you think you should!

DB Skullcrushers

Start in a high plank with feet apart holding a dumbbell (or two). Keep your shoulders down and back engaging your lats. Tuck your bottom under and squeeze your ribs in. Squeeze your back to lift the dumbbell, pull your elbow behind your back and control the lower. 

Modification: 
- Quadruped Renegade Rows

Progressions: 
- Renegade Rows on Feet
- Try holding up the opposite leg up or adding a push up in between each rep

W6/D1 Core & Upper Body

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