Name: Playbook - Lucy Lismore - Week 1/Day 1
Uploaded: 2023-03-02T14:11:41.164Z
Duration: 30 min
Description: Week 1/Day 1

Marisol

I started with beginner, but it was kind of easy for me, so I switched to intermediate. And oh my…Thank you very much for this intense exercise!

Petra

Anna

First time doing intermediate after almost 5 months of beginner, loving the new exercises 🥰 thank you Lucy

Paulina

Strengthening and lengthening at the same time 🙌🏼

Katherine

Ligita

This workout was awesome! I love the cooldown at the end, I feel so relaxed!

Crysfel

The perfect workout after having an injury. Live your content and so happy to have found you!

Tonya

Anni

Nancy

Half turkish get up instructions were really confusing

Laurent

Wendy

Excellent work out!  Perfect progression from the beginner series.  Thank you!! 💪

Kristina

Just completed day 1!! I am new to calisthenics but I have a fitness background and this is perfect for me now!! Can't wait to see the changes that this I'll bring in my body at the end of the program!!

Cristina

I really liked the training, I feel all the muscles of my arms now! The weakest part of my body becomes stronger 😁Thank you 🥰

Workout:

- Negative Push Up
- Single Leg Box Squat
- YW's
- Inchworm Shoulder Taps
- Half Turkish Getup
- Side Plank Rotations

Hold a resistance band, belt, broomstick of dressing gown belt at a distance that is comfortable for you (to start with a good wide grip).

Slowly and in a controlled manner raise your arms up and extend over your head to eventually stop behind you.

Return to the front and repeat.

Shoulder Dislocates

Back Extension Row

Windmill

Plank to Pike Toe Taps

Wrist Circles

Wrist Extension

Wrist Flexion

Warm Up Circuit

1. Start in a high plank position.
2. Perform the eccentric (down phase) of a push up trying to maintain a slow and controlled movement until your chest is one inch off the floor.
3. Place your knees on the floor and press back up to the starting position.
4. Repeat for the specified number of reps.

Negative Push Up

- Place a seat or step behind you to sit on (the higher the easier it will make this exercise)
- Lift one foot off the floor and perform a controlled squat until you are sitting on the chair.
- Push weight equally through your foot to stand back up.
- Use your hands to assist you to get back up if required.
- Repeat the specified number of reps on each side

Assisted Single Leg Squat

1. Lay on your stomach on the floor
2. Reach your arms out in front of you and peel your chest off the wall
3. Draw your elbows back towards each other and squeeze your shoulder blades together
4. Return to the starting position and repeat for the specified number of reps

YW's

1. Starting in a standing position walk your hands out to a high plank position minimising any side to side movement
2. Tap each shoulder with the opposite hand while maintaining a strong plank position
3. Walk your hands back in to your feet and return to standing 
4. Repeat for the specified reps

Inchworm with Shoulder Taps

1. Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
2. Move the opposite leg backward into a lunge position
3. Lift hand off the floor
4. Dumbbell remains overhead with shoulder pushing up
5. Reverse steps to return to start position
6. Repeat for the specified reps

Half Turkish Get Up

1. Start in a side plank position 
2. Keeping your core engaged bring your arm underneath your body
3. Extend your arm above you
4. Repeat for the specified reps on each side

Side Plank Rotations (Each Side)

This is a short little stretching circuit that you can add to the end of your workout as a cool down or do as a stand alone circuit when you fancy stretching out!

Upward Dog

Child’s Pose

Low Lunge - Right Side

Low Lunge - Left Side

Piriformis Stretch - Right Side

Spinal Twist - Right Side

Piriformis Stretch - Left Side

Spinal Twist - Left Side

Forward Fold Stretch

Cool Down Stretch

Week 1/Day 1

Some of your instructions say different to your video. Other why loving the stretches at the end.

Emma

Silvia

Week 1/Day 2

Week 1/Day 3

Carla

Week 2/Day 1

Andrea

Not sure how this is intermediate, everything is so easy on this whole plan

Sara

Katrin

Week 2/Day 2

Ilsa

Week 2/Day 3

Having 2nd round of this week. I am getting better!

Push ups are getting better! Still can’t do a full push up but I can tell I’m getting closer!

Week 3/Day 1

Endroy

Week 3/Day 2

Sophie

Week 3/Day 3

Jasmine

I’m so excited with how much better my push ups have gotten! It has been taking me months to get it where it is, but this program combined with the beginners program has helped me more than any program I’ve ever done!

Week 4/Day 1

Week 4/Day 2

I love your work outs. Have just finished week 4 of intermediate. What should I do now? Keep doing week 4 or repeat the whole of intermediate again?

Awesome program! I feel a lot stronger and can’t wait to continually improve!

Week 1/Day 1

Community

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