Name: Playbook - Nathan Tsuji - Day 10
Uploaded: 2022-12-31T21:30:38.984Z
Duration: 10 min
Description: Day 10

Day 10 is here!!! We are improving on the last set. Last time you did 15 seconds of everything and you made it! Today is 20 seconds of each :) good luck, keep breathing, you got this!

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

There are two versions shown here, one has your shoulders off the ground, (harder) the other has you lie flat (modified). Do whichever one you can for the duration.
Engage your core and feel the movement of your leg initiating from the engagement of your core pushing your lower back into the ground!

Lay flat hand to knee

Pushing away through your heels as if you’re trying to grow taller and taller, aiming your tailbone towards your heels, flutter! Make sure to breathe the whole time as well :) if it’s not a timed exercise, left and right counts as only 1 ;)

Flexed feet leg kicks

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

Knees directly above your heels, belly button pushing back through your spine into the wall! You can shift the weight from your toes and your heels to feel the burn in different parts of your legs!

Wall sit!

Day 10

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

Anastasia

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.

Nick Lucki

Day 6

Day 7

Day 8

Day 9

Day 11

Day 12

Day 13

Day 14

Day 15

Day 16

Day 17

As a measure of how much my strength has improved, and I know this probably sounds minuscule, I was able to help my neighbor remove two very large window ACs and replace them with new very large ones with ease. Three years ago when I helped her do this I struggled with the weight of the ACs.

Day 18

Day 19

Day 20

Day 21

Day 22

Day 23

Day 24

Day 25

Day 26

Day 27

These exercise have really improved my posture. I noticed it a lot when walking now and sitting at my desk. Not feel shoulder fatigue while working on my computer.

Day 10

More workouts from Nathan Tsuji