Name: Playbook - Lucy Lismore - Week 3/Day 1
Uploaded: 2023-03-02T14:11:41.183Z
Duration: 30 min
Description: Week 3/Day 1

Having 2nd round of this week. I am getting better!

Petra

Push ups are getting better! Still can’t do a full push up but I can tell I’m getting closer!

Ilsa

Workout:

- Negative Push Up
- Negative Pistol Squat
- Table Top Toe Taps
- Inchworm to Push Up
- Isometric Push Up Hold
- Wall Slides
- 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. Stand on an elevated surface
2. Extend one leg to the side and in a slow and controlled movement perform the eccentric (down phase) of a pistol squat
3. At the bottom place your feet on the floor and come back to a standing position
4. Repeat for the specified reps on each leg

Negative Pistol Squat

1. Sit on the floor, with your feet 12-18" in front of you, knees bent and hands behind you with fingers facing away from your body.
2. Place your weight into one foot and the opposite arm and reach your hips toward the ceiling.
3. Simultaneously tap your toe with the hand that is not on the floor.
4. Return to the starting position and switch sides.
5. Repeat for the specified number of reps in total

Table Top Toes Taps

1. Starting in a standing position walk your hands out to a high plank position minimising any side to side movement
2. Perform a push up
3. Walk your hands back in to your feet and return to standing 
4. Repeat for the specified reps

Inchworm to Push Up

1. Hold the bottom position of a push up for the specified time (chest should be approx an inch from the floor)

Isometric Push Up Hold

1. Stand with your back towards the wall
2. Raise your hands above your head and against the wall
3. Draw your elbows down and towards each other trying to maintain contact with the wall
4. Return to the starting position
5. Repeat for the specified number of reps

Wall Slides

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 3/Day 1

It was great. But, I struggle with the assisted leg lunge. I wonder what a good regression would look like?

Katrina

Tawnee

I like the cool down stretch added at the end.

Bernadette

Week 1/Day 1

Maria

Marisol

Week 1/Day 2

I don’t feel like every muscle group is worked a lot

Xandy

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

Week 2/Day 3

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 3/Day 1

Community

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