Name: Playbook - Nathan Tsuji - Day 11
Uploaded: 2022-12-31T21:30:38.989Z
Duration: 12 min
Description: Day 11

Day 8 but plus 5 seconds of each! Remember you’ve already done this workout and while adding 5 seconds might not seem like much, it’s still a 25% increase from the last time you did it! So while when the numbers are low it might not seem like much, it’s still a significant increase :) you’ve got this!

This is the day 8 workout with a few more seconds added just like yesterday! Keeping with the slow but steady incremental increase to keep you getting stronger!
Rather than just have you rest between rounds, I’ve added some leg stability work for you!!! Really focus on your core when doing the wall sit and the ski jumps! And remember, if the jumps are too hard, you can step side to side :)

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

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!

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

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!

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

Day 10 stability

Day 11

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 10

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 11

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