Name: Playbook - Nathan Tsuji - Day 10!
Uploaded: 2023-04-18T01:17:59.100Z
Duration: 13 min
Description: Day 10!

I went into today's workout with sore arms and stomach (surprisingly) but I always feel great afterwards. I do have to say that the most noticeable change in my body so far is that I have so much more motion in my left arm. Both arms are almost equally for the first time in years. Thanks!

Sammi

It’s core time again!!! I hope your arms are a wee bit sore and you’re starting to notice a change in your body!

Core! Day 10 is dedicated to core work, so take a deep breath and get ready to strengthen your core!

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

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

As usual, belly button pushing down through your spine. Pointed toes, rounded back, like you’re trying to pinch the front of your shoulders together. Make sure to breathe!

Tuck hollow hold

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! 
Then take opposite hand to opposite knee, and return to the starting position and switch sides! Make sure to breathe the whole time as well!

Plank knee touches

Side crunches (left)

Side crunches (right)

Day 10!

Day one was challenging and great! My arm muscles are starting to wake up (warm-up)! I am glad I was able to follow along and do the reps.

Nathan, this is exactly what I needed to get back into shape.  The tutorials are great, educational and right to the point.  I will forward this to my family and friends.  Thank you so much, definitely worth the price.

Will

Day 1 done. The second exercise was a bit awkward for me to balance each time I went down.  The pull exercises with band was excellent- nice targeting with each set.

Nick Lucki

Day 1!

This was so good for my shoulders. They will definitely not be stiff tonight or tomorrow at work.

Day 2!

Day 3!

Omgoodness. The resistance band workouts are the most challenging for me (in a good way). I definitely feel warm afterwards and ready for sleep 😴.

These exercises are truly great. You feel the burn 🔥 all over your arms and shoulders . This will definitely be something where you will see massive improvement in the short run.

Michel

Day 4!

Day 5!

Day 6!

7 ème jour du programme pour débuter janvier 2022 
Vraiment excellent pour se remettre au travail après les fêtes de fins d'année

Laurence

Day 7!

Day 8!

It was very challenging. Something about the last exercise/stretch that wore me out. Thanks for a great workout!

Day 9!

Good evening or good morning? As always your workouts are great and have been helping me improve range of motion in my left shoulder. Thanks :D!

Day 11!

Day 12!

Day 13!

This 14 day “keep moving” challenge has been great. All of the exercises are awesome. Everyday I am getting fitter and stronger. Thnx Nathan!

Day 10!

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