Name: Playbook - Kristy Sellars - 🔥Week 3 Session 3
Uploaded: 2023-01-05T08:32:21.988Z
Duration: 50 min
Description: 🔥Week 3 Session 3

- Both heels should be on the ground for this squat position. 
- Try to keep the body lifted and still as you rotate one knee in at a time.

Caveman Twist

-From all fours take the leg out to the side, then back with the heel driving upwards, then return the leg in.
Repeat.
10 circles each side

Donkey hip circles

- Ensure your belly button is pulled back to your spine as much as possible.
- Curve your body into a C shape as much as you can.
- And hold!

C Hold

- Keep that C shape as much as possible
- Take your hands to the side to increase intensity

C Hold Hands Off

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

If you don’t have sliders available a towel or socks on hard floor will work 
- Start with a plank position 
- Push your body forward keeping your core engaged
- Push your body back and repeat sequence

Elbow plank rock (forward to back)

🔥Week 3 Session 3

I liked everything about this challenge! My knees hated a couple of the movements, esp. the combat lunges, so I just replaced what didn't work for my body.

Angela

My favourite parts were warm up and mobility, I like that each section is short and plenty of time for tests in between. This format for me is great as I sometimes struggle to keep up in a class so this works perfectly so I can modify to suit my ability

Sharyn

This program has been amazing for me!! It gave me a challenging yet realistic training schedule, which set up some really great habits! Thank you, Kristy!!!

Amy Cadwallader

Congratulations!!! You did it 🎉

Took the long way but made it to the finish eventually 😃

Very proud of myself for completing this challenge. Great start to my fitness goal for 2023💪💪🤸‍♀️🤸🤸‍♂️

🔥Week 6 Session 4

My climb is getting more leggy than just straight upper body strength!! So happy

I am so much better at my climbing and planks!!!

🔥Week 6 Session 3

🔥Week 6 Session 2

Phew definitely got a sweat up switching up the routine!

I’m so sweaty by the third double run, I can barely grip the pole 🙈 😄

Arlica

🔥Week 6 Session 1

Loving the off the pole content -keeps me motivated, the polescription quote really resonated with me today as well “Think about how many things you have achieved that you thought would be impossible”

I just had a similar conversation an hour or so ago. Positive thoughts are an intentional practice. And practice makes progress, never perfection ☺️

Yenth’l Garcia Isaac

🦋FOTW: Tune your radio

Excited to begin week 6- getting harder but I’m getting stronger!!

🔥Week 5 Session 4

🔥Week 5 Session 3

Loving the extra shoulder stretches in warm up. Also love that I’m far enough into the program that I have learned to modify eg substitute shoulder mount strength exercise with pole tucks.

🔥Week 5 Session 2

🔥Week 5 Session 1

Rose

🦋FOTW: Wim Hof Breathing

Celebrate a win 🎉

Looking forward to my rest days, trained hard this week but it’s working definitely getting stronger!!!

🔥Week 4 Session 4

I have to remember to modify moves if I’m not up to them yet, hurt my knee but soldiered on, wouldn’t have done this before Kristys inspiration. Thank you for keeping me motivated

🔥Week 4 Session 3

Really enjoying the mobility exercises, the harder it is the more you need it!!!

Shicara

This week has been a hard one mentally and physically and I talked myself out of the workout yesterday and I felt it ALL day! Today I got up early still not wanting to do it but pushed myself anyway and I feel soo much better for it! Thankyou Kristy for always reminding in the warm ups to keep the bum down and core activated!! I love these workouts!

Charlotte

🔥Week 4 Session 2

🔥Week 4 Session 1

YES 🙌🏾 I always try to aim for a certain amount of steps each day.

🦋FOTW: Walking 🚶‍♀️

I love this because it reminds me not to beat myself up for votes in the column I don’t want to be. Just means I am human. ❤️

Megan

I like this! Definitely would bring more awareness to our actions!

What type of person do you want to be?

That was great really needed to work my wrists.

That was fantastic, I really needed a light workout today as I’m a bit late to the challenge, having a light day was perfect start to hectic Xmas preparations. I love love love the format as I’m a list person and love ticking off what I have achieved!!!

🔥Week 3 Session 4 - Rest/light

🔥Week 3 Session 2

I haven’t quite memorised routine so it was frustrating to have to go back a week to find it, unless I missed it somewhere?

Francesca

Forearms on fire after the routine!! 🔥😍💪🏼

🔥Week 3 Session 1

I love that little idea that you held onto. How we treat and value ourselves is right at the core of our self confidence 💜

Self Confidence

I found a couple of guided sleep meditations that sometimes help, and of course, I need white noise and my sleep mask. Easy peasy🤣

🦋FOTW: Sleep 😴

That is so funny because I visualize myself doing pole and being able to do different moves at night. I had no idea this helped lol just helps me sleep 😴

Visualization has helped me sooo much! I visualize myself getting to the top of the high pole at the studio! Also, I am afraid of heights and just think that I can climb high because I am strong and safe. This program is amazing! So many thanks to you!

Visualisation for Iron Butterflies

Sequence 1 is a bit hard to work out but I think I got it in the end

🔥Week 2 Session 4

I can definitely feel myself gaining strength and stamina

🔥Week 2 Session 3

That was tough today but always feel better after I do it!

🔥Week 2 Session 2

Heidi

Any time for the kicks when you are still strengthening your grip so you keep sliding lol?

Bad case of mondayitis today! But I got it done!!! Thanks to the group atmosphere and david goggins I put my big girl pants on and got shit done!!! Happy Monday guys!! Thanks kristy, I love how you have fun with the routine, wish I could be in your classes in person but this is the next best thing!! 🙌🏼

🔥Week 2 Session 1

Love how you explain everything. This will really help me as I improve my eating habits ☺️

Chrissy

Nutrition

This is so important I have moments where I am really good with this and then not, thanks for the reminder!

What are your thoughts on having lemon 🍋 water 💧 when you wake up?

This is going to be a challenge for me, I always forget when I’m working! But, challenge accepted!!

🦋FOTW: Water Intake 💦

🔥Week 1 Session 4

Don’t forget to breathe always gets me😂😂😂

Vanessa

This was great! I did more reps of some exercises to suit my level. :)

🔥Week 1 Session 3

I completed the warm up and mobility as a morning “wake the body up!” I feel more open!

Love how I can do the same things to see the little improvements : )

🔥Week 1 Session 2

This was so great! I’m new to pole so I really appreciate the warm up, mobility and strength… plus a routine to practice!

Bit behind everyone as I've just had covid, but great way to get back into things 😁!

🔥Week 1 Session 1

It’s a complete new training for me and I can’t wait for the next few weeks🙌🏻❤️

It sounds fantastic, can’t wait for my first cold shower 😬. 
I’ve tried to access the macro counter but it won’t open. Just comes up as a blank page.

🦋FOTW (Focus of the week): Your Checklist

So excited to start this! It sounds amazing!

I am beyond excited for this! I really didn't know what to expect going in to it and what you've described sounds amazing. It's precisely what I've been looking for, but I just couldn't figure out exactly what I needed to reach the goals I have in my mind. I have a feeling that this is going to be a big turning point for me.

🔥Week 3 Session 3

More workouts from Kristy Sellars