Name: Playbook - Lucy Lismore - Week 4/Day 1
Uploaded: 2023-03-02T14:11:41.195Z
Duration: 30 min
Description: Week 4/Day 1

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!

Ilsa

Workout:

- Push Ups
- Negative Pistol Squats
- Table Top Toe Taps
- Inchworm to Push Up
- Wall Sit Slides
- Side Plank Rotations

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 just outside the shoulders 
2. Bend at the elbows and bring your chest down between your hands
3. Keep your core and glutes engaged as you come down 
4. Extend your arms engaging your chest as you come up
5. Repeat for the specified reps

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. Sit against a wall with your legs and hips bent at 90 degrees
2. Raise your hands above your head and place them against the wall
3. Draw your elbows down 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 Sit Slides

1. Start in a side plank position 
2. Keeping your core engaged bring your arm underneath your body
3. Extend your arm above you
4. Repeat for the specified reps on each side

Side Plank Rotations (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 4/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

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!

Week 3/Day 1

Endroy

Week 3/Day 2

Sophie

Week 3/Day 3

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 4/Day 1

Community

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