Name: Playbook - Lucy Lismore - Week 4/Day 3
Uploaded: 2023-03-02T14:11:41.203Z
Duration: 30 min
Description: Week 4/Day 3

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?

Jasmine

Awesome program! I feel a lot stronger and can’t wait to continually improve!

Ilsa

Workout:

- Negative Pike Push Up
- Squat Lunge Combo
- Dolphin Dives
- Reverse Plank to L Sit Holds
- Quadruped Hold with Arm & Leg Lift
- Extended Plank

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 pike position with hands slightly wider than your shoulders
2. Raise your hips as much as you can keeping your legs extended
3. Lower your head towards the ground between and slightly in front of your hands in a slow and stead movement (4-8 secs)
4. Place your knees on the floor to return to the starting position
5. Repeat for the specified reps

Negative Pike Push Up

1. Perform a bodyweight squat focusing on directing your knees over your toes and keeping your chest up.
2. As you come back up to standing, perform a reverse lunge.
3. Push up evenly through your front foot and perform a lunge in the other leg. This is considered one rep.
4. Perform for the specified number of reps.

Squat Lunge Combo

1. Start in an elbow plank with elbows directly below shoulders then walk your feet in to create a piked position
3. Slide forwards and think about brining your nose between your thumbs
4. Push back to the starting position
5. Repeat for the specified reps

Dolphin Dives

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

1. From an all fours position raise your knees around an inch off the ground.
2. Maintaining this position extend one leg and the opposite arm out to opposing sides of the room
3. Return to the starting position
4. Repeat for the specified reps in total

Quadruped Hold with Arm & Leg Lift

1. Start in a plank position
2. Bring your hands forward with out letting your glutes dip down 
3.  Keep your core engaged and hold for the specified time

Extended Plank

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 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

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

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 3

Community

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