Name: Playbook - Brad and Jess Gouthro - Day 5: Core #2
Uploaded: 2023-03-01T04:35:43.202Z
Duration: 30 min
Description: Day 5: Core #2

- Loop a band around a pull up bar
- grab the ends with secure grip 
- step into a stable semi-lunge position as low as needed depending on the height of your bar ( you should feel some tension already in the band when arms are straight over head )
- pull down until hands reach shoulder height & arms form a W shape
- flex your back then rise back up all the way to straight arms before pulling again

Resistance Band Pull Downs

- start on all fours
- lift your right hand & left leg at the same time while balancing & holding your core stable
- return to all fours & then switch to the opposite sides
- alternate sides
- Do half the reps PER SIDE

Bird Dog

- Raise your arms and legs to form a boat shape
- Keep your core engaged 
- Focus on breathing

Boat hold

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

See Saw Rocking Plank

Day 5: Core #2

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

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

Anna

Day 2: Core #1

Day 3: Optional, Lower Body or Rest

Day 4: Pull #1

Day 6: Optional Lower Body, Cardio or Rest

Monique

Day 7: Back #2

Day 8: [Test] + Core #3

Day 9: Optional Lower Body, or Rest

Day 10: Back #3

Day 11: Pull #2

Day 12: Optional Lower Body Cardio or rest

Day 13: Back #4

Day 14: Core #4

Day 15: Optional Lower Body, Cardio, or REST

Day 16: Pull Up Test + Back #5

Day 17: Core #5

Day 18: Pull #3

Day 19: Recovery & Meal Prep

Day 20: Back #6

Day 21: Pull #4

Day 22: [Pull Up Test] + Core #6

Day 23: Recovery / Meal Prep

Day 24: Pull #5

Day 25: Back #7

Day 26: Pull #6

Day 27: Recovery

Day 28: Core #7

Day 29: Pull #7

Day 30: The big Test!

Day 5: Core #2

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