Name: Playbook - Danielle Gray - W7/D1 Core & Upper Body
Uploaded: 2023-08-23T00:22:41.337Z
Duration: 35 min
Description: W7/D1 Core & Upper Body

I am 59 and this was challenging and fun!

Teresa

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

Warm up and complete this before the main circuit.

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

Put two feet on sliders, start in a plank. Use your shoulders and core to lean forward and pull the sliders in a circle. Make the biggest circle and then reverse directions. Never bend your knees or your arms. You should not feel this in your quads. 

Modifications: 
- Smaller Circles 
- Plank Hold with Feet Out & Ins 

Progressions: 
- Single Leg

Reps are clockwise and counterclockwise

Slider Circles

Start in a dead hang with your arms straight with your shoulders by your ears and your legs straight and together. Without swinging, lift your knees up to your chest in the tightest ball you can make. Your arms never bend. 

Modification:
• One Leg at a Time

Progression: 
• Straight Leg Lifts

Hanging Tuck Ups

You can do these either hanging or bent armed. You can do these either bent legged or straight legged. Start on the bar and twist your legs back and forth without dropping.

Modifications:
- Around The Worlds
- Tuck or L Hang
- Tuck Ups

Progressions:
- Continuous Straight Leg Windshield Wipers

Reps are per direction

Hanging Windshield Wipers

Lie on your back flat, or hold onto something overhead. Start with your legs straight and together. Use your core to pull your knees to your chest and push your back down into the floor. Try to keep your back down for as long as possible! 

Modifications: 
- Lemon Squeezers 
- SL Lying Tucks (keep the other leg bent with the foot flat on the ground) 

Progressions: 
- Lying Wolves 
- Lying Straddles

Lying Tucks

Core

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

Walk up to handstand against a wall and maintain a straight body. Keeping your 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 Shoulder Shrugs

Handstand Shoulder Shrugs

If you are a righty, the wall will be to your left. If you are a lefty, the wall will be to your right. Lever in, keep your legs apart as far as possible to maintain a straddle, shrug your shoulders up. When ready to come down, look under the armpit towards the direction you are going, watch your foot land and lever out. Finish with arms up. 

Modifications: 
- Handstand Walk Up 
- Side Cartwheel Down 
- Levers to Wall 

Progressions: 
- Cartwheel against wall 
- Cartwheel away from wall

Reps are per side

Cartwheel To Side HS (Inwards)

Start in a tall kneel, wrap a resistance band around something that won't fall over. Keep it close to horizontal. Pull your shoulders down and back, stay tall, squeeze your glutes, long neck, and row your arm behind you trying to get your elbow behind your back. Do NOT let your shoulders rise as you row. Focus on your back muscles, not your upper traps.

Reps are per arm

SA Banded Rows

Lie on your stomach with your legs straight and together and your arms overhead. Hide your ears with your arms, squeeze your toes, heels, knees together and lift up. Once at the top, open your legs and arms out to a V and return back together before lowering. Try to reach your arms behind your ears. 

Modifications: 
- Superman Lifts

Progressions:
- Superman Open Closes
- Superman Rocks

Superman Lifts with In & Out

Jump up to get your chin over the bar in a reverse 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:
- Chin Up Hold
- Chin Ups

W7/D1 Core & Upper Body

Community

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