Name: Playbook - Nathan Tsuji - Day 1
Uploaded: 2022-12-31T21:30:38.882Z
Duration: 10 min
Description: Day 1

It was like my great start to new month! happy to improve body balance and develop stabilizer muscles.
 Really liked plank sky reaches!!!

Anastasia

Here we go! This month we will be focusing on stability, which originates in the core!

Here we go! Starting off with the ski jumps to get your heart rate up a little bit, then on to the stability portion.
Remember to breathe throughout the exercises, and maintain appropriate form.
It’s three rounds you’ve got this, I’m excited to see how much stronger and more stable we can make your core these next 4 weeks!

The name of the game is balance here. I recommend trying to land on the ball if your foot first, staying as quiet and soft as possible to absorb the landing and stay balanced!

Single leg ski jumps!

Left and right counts as one rep! Keep everything engaged to help you balance as you shift from side to side and reach for the sky!

Plank sky reaches

This is essential for stabilizing the core, which is a huge part of balancing a handstand.
Have pressure in your toes, and lift from your core, all while keeping your flutes tight and tailbone tucked under.

Glute bridge

Visualize your spine and make it as straight as possible! Make sure there is padding under your elbow so you don’t bruise it, and push your shoulder as far from your neck as possible! And remember to both your left and right side for the assigned time table:)

Side plank

Pushing the ground away from you, keep your shoulders, core, and everything else engaged. Do your best to keep your butt tucked under, and your head neutral! Make sure to breath the whole time as well!

Plank hold elbows

Stability day 1

Day 1

Day 2

Day 3

Day 4

Day 5

These shoulder rehab exercises are the only thing thats bringing real relief to my neck spur thats effecting my axillary nerve pain.

Day 1

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