Name: Playbook - Lucy Lismore - Week 1/Day 2
Uploaded: 2023-03-02T14:11:41.160Z
Duration: 30 min
Description: Week 1/Day 2

Silvia

Excellent. Felt gentle at first, but now my muscles are shaking

Katherine

Amazing workout! I started from Beginners program and slowly progressed to this one!

Mariya K

This was so good! I love the stretches at the end!!

Crysfel

Katrin

Love this workout. I’m getting stronger every time.

Jasmine

Workout:

- Leg Elevated Dips
- Tuck Handstand Hold
- Cossack Squat
- Scapula Push Ups
- Lying Leg Raises
- Hollow Body Hold

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

Place your hands on a surface such as a chair, stool, sofa or coffee table with your elbows straight.

Engage your core, as you bend your elbows towards the back of the room and lower your body.

Press away to return to the start position.

Tricep Dips

1. Walk your feet up the wall until your knees are around chest height.
2. Aim to walk your hands so they are directly below your shoulders and hips
3. Push the ground away and bring your shoulders and ears closer together
4. Repeat for the specified time on each leg

Tuck Handstand Hold

1. Begin with your feet in wide stance, and toes slightly turned out
2. Keep one leg straight and bend at the knee, reaching your hands in front of you and focusing on sitting back with your chest up
3. Once you reach the bottom, press evenly through you driving leg to return to the start position
4. Repeat for the specified reps

Cossack (each side)

1. Start in a plank position 
2. Sink your chest between your arms (keeping arms straight)
3. Push back up and draw shoulder blades apart
4. Repeat for the specified reps in total

Scapula push up

1. Lay on your back, hands at your sides 
2. Raise your legs off the ground until straight up
3. Lower them, stopping just short of them resting
4. Repeat for the specified reps

Lying Leg Raises

1. Hold your arms and legs extended above the floor
2. Keep your core engaged and your lower back on the floor
3. Hold for the specified time

Hollow Body Hold

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 2

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 🙌🏼

Week 1/Day 1

Week 1/Day 3

Carla

This is my second round of doing this series- and I can see the difference

Week 2/Day 1

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

Sara

Hollow rocks do not rock! But I feel them working

Week 2/Day 2

Ilsa

Week 2/Day 3

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

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 2

Community

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