Name: Playbook - Lucy Lismore - Week 4/Day 2
Uploaded: 2023-03-02T14:11:41.199Z
Duration: 30 min
Description: Week 4/Day 2

Workout:

- Negative Tricep Push Up
- Tuck Handstand Hold with Leg Lift
- Dumbbell Cossack Squat
- Turkish Get Up
- Deadbugs
- Hollow Body Rocks

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 with your hands in a diamond shape below your chest
2. Bending at the elbows, lower your chest towards your hands ina slow and controlled movement (4-8 seconds)
3. Elbows should be going back around 45 degrees staying close to your body
4. Repeat for the specified reps

Negative Tricep Push Up

1. Walk your feet up the wall until your knees are around chest height.
2. Aim to walk your hands so they are directly below your shoulders and hips
3. Push the ground away and bring your shoulders and ears closer together
4. Lift one leg directly above you and point your toe to the ceiling
5. Switch legs for the specified amount of time
6. Repeat for the specified time on each leg

Tuck Handstand Hold with Leg Lift (Each side)

1. Begin with your feet wide, and toes slightly turned out
2. Keep one leg straight and bend at the knee, keeping the dumbbell at chest level.
3. Drive back up evening through your foot.
4. Repeat for the specified reps

Dumbbell Cossack Squat (each side)

1. Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
2. Opposite leg moves backward into a lunge position
3. Stand to full hip and leg extension
4. Weight remains overhead with shoulder pushing up
5. Reverse steps to return to start position
6. 4. Repeat for the specified number of reps

Turkish Get Up

1. Begin lying on your back with knees bent 90 degrees and arms extended directly overhead
2. Straighten one leg at a time whilst also reaching back the opposite arm
3. Try to keep your core braced throughout the movement
4. Repeat for the specified reps in total, alternating each side
Tip: To modify, extend your legs only.

Deadbugs

1. Hold your arms and legs extended above the floor as you rock back and forth
2. Keep your core engaged and your lower back on the floor

Hollow Body Rocks

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 2

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

Ilsa

Week 2/Day 3

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

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 2

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