Name: Playbook - Lucy Lismore - Week 2/Day 3
Uploaded: 2023-03-02T14:11:41.179Z
Duration: 30 min
Description: Week 2/Day 3

Ilsa

Workout:

- Low Incline Push Up
- Alternating Forward Lunge
- Pike to Plank with Leg Lift (Each Side)
- Reverse Plank to L Sit Hold
- Corkscrew
- Elbow Saw

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. Take a large step forward and perform a lunge
2. Focus on keeping your chest up and creating two 90 degree angles with your knees.
3. Push back up evenly through your front foot and repeat of the opposite side.
4. 6. Repeat for the specified reps in total

Alternating Forward Lunge

1. Start in a 3 legged dog position
2. Shift your weight forward to a high plank position and simultaneously drive your knee towards your tricep keeping you bum down
3. Return to the starting position
4. Repeat for the specified reps on each side

Pike to Plank with Leg Lift (Each Side)

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. Start in an elbow plank position with your elbows under your shoulders
2. Shift your weight forward slightly maintaining a strong engaged core 
3. Return back to your starting position and repeat for the specified reps

Elbow Saw

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 3

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

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

Crysfel

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

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 2/Day 3

Community

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