Name: Playbook - Lucy Lismore - Week 1/Day 3
Uploaded: 2023-03-02T14:11:41.168Z
Duration: 30 min
Description: Week 1/Day 3

Crysfel

Workout:

- Low Incline Push Ups
- Single Leg Glute Bridge
- Pike to Planks
- Reverse Plank with Knee Pulls
- Corkscrew
- Flutter Kicks

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 with your hands on a low surface (yoga blocks, parallettes, dumbbells or books)
2. Perform a push-up maintaining a strong body position and keeping your gaze slight in front of your hands
3. Repeat for the specified reps

Low Incline Push Up

1. Raise one leg off the ground
2. Push through your heel to raise your hips (think about scooping your tailbone up)
3. Engage your glutes as you lift
4. Lower back to starting position
5. Repeat for the specified reps on each side

Single Leg Glute Bridge (Each Side)

1. Start in a pike position (down dog)
2. Shift your weight forward to come into a high plank position
3. Push back to the starting position
4. Repeat for the specified reps

Pike to Plank

1. Start in a reverse plank position with your hands on a raised surface (yoga blocks, dumbbells, books etc)
2. Slide your feet backwards so your hips come underneath your shoulders and push through your arms as much as possible.
3. Return to the starting position and repeat for the specified reps in total

Reverse Plank to L Sit Hold

Corkscrew

1. Lay on your back with your legs elevated 
2. Point your toes forward
3. Move your legs up and down rapidly
4. Keep core tight and activated
5. Complete for the specified time

Flutter Kicks

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 3

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

Week 1/Day 1

Silvia

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

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

Mariya K

Week 1/Day 2

Carla

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

Jasmine

Week 2/Day 1

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

Sara

Katrin

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 3

Community

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