Name: Playbook - Lucy Lismore - Week 2/Day 1
Uploaded: 2023-03-02T14:11:41.172Z
Duration: 30 min
Description: Week 2/Day 1

Crysfel

Carla

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

Jasmine

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

Workout:

- Negative Push Ups
- Step Up with Knee Drive
- YW's 
- Inchworm with Shoulder Tap
- Half Turkish Getup
- Side Plank with Oblique Crunch

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

1. Step onto a chair, table, bench or box spreading your weight evenly through your foot.
2. Aim to keep your chest up and as you reach the top drive your knee toward your chest.
3. In a controlled movement return back to the starting position.
4. Perform for the specified number of reps on each side.

Step Up with Knee Drive (Each Leg)

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 with your elbow below your shoulder and shoulder, hip and feet in line.
2. Lift the top leg and arm overhead in opposite directions
3. Draw the knee to the elbow while keeping your hip lifted towards the ceiling
4. Return to the extended position and repeat for the specified reps on each side

Side Plank with Oblique Crunch (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 2/Day 1

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

Week 1/Day 3

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 2/Day 1

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