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

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

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

Tonya

Anni

Nancy

Week 1/Day 1

Katrin

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

Jasmine

Week 1/Day 2

Carla

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

I’m as advanced to do all the exercises just fine, it’s just the negative push ups that I struggle with 😭 BUT I’m doing the pull up programm as well and am slowly seeing progress🌿🌷

Mala

Week 2/Day 1

Hollow rocks do not rock! But I feel them working

Hi there, the updated version of the app has some issues:
- app doesn't stay open while a workout is running so the screen and app shut off part way through eg the 30 second timer. I either have to keep tapping the screen on or completely open the app and workout again
- timer /number of reps for exercises is only on the "list" screen, if you open the exercise video the timer is for the rest period and the number of reps isn't visible
- the close button on the video screen doesn't work so have to go back and then it takes you back to the list of weekly workouts

The workouts are great, just this version of the app has lots of little annoying things that made it challenging, I had to go back and forth and restart several times

Shawna

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

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