Name: Playbook - Brad and Jess Gouthro - Day 2: Core #1
Uploaded: 2023-03-01T04:35:43.145Z
Duration: 20 min
Description: Day 2: Core #1

Some shoulder pain when doing the engaged hang. But otherwise glad you put that program in

Anna

Core strength is essential for pull ups, so let’s work on your core stability & make it stronger

- jump feet apart & clap hands overhead at the same time
- Increase speed as you feel comfortable

Jumping jacks

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

- Start in a low plank (on elbows) 
- press up to your hands 
- lift your hips to form a down dog 
- shift all the way back until your shoulders are extended 
- shift back forward into plank
- lower down to your elbows again
- repeat for reps. (The plank + down dog together count as ONE REP)

Low Plank to Downdog

- start in plank
- walk your hands forward as far as you can while maintaining the plank
- walk back to plank to reset & then walk out again
- keep your core tight throughout the movements & remember to breath

Plank walk outs

- Hang from your pull up bar with lats & core engaged
- grab the bar & pull your shoulder blades down and in 
- arms should remain straight but actively flexed
- bend your knees and cross your ankles behind you to ensure your hips are straight and legs & butt engaged as well

This is really a full body exercise so don’t be surprised if you feel the fatigue all over. 

If you cannot stay engaged throughout the set then just hold as long as you can & rest longer between sets

Engaged Hang

- start in low plank position 
- rock forward & back, keeping your core tight throughout the movements

See Saw Rocking Plank

Day 2: Core #1

It was Great! I Am at level ‘0’ at the pull ups because my back is always stiffed. The exercitie in the plank position was ver heavy so I did That with bent arms for now

Bianca

Day 1: [Test] + Pull #1

Day 3: Optional, Lower Body or Rest

Day 4: Pull #1

Day 5: Core #2

Day 6: Optional Lower Body, Cardio or Rest

Monique

Day 2: Core #1

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