Name: Playbook - Nathan Tsuji - Day 12!
Uploaded: 2023-04-18T01:17:59.110Z
Duration: 10 min
Description: Day 12!

It’s leg day again!!! I’ve added 10 seconds to each exercise so push yourself you can do it!

Day 12 is for legs!!! No matter how strong you get never forget about your legs! They’re what gets you around all day everyday so we can’t neglect them :)

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

Be sure not to let your back knee hit the floor with any force. It should be a gentle touch :) try your best to keep from wobbling, and the trick to that is… you guessed it, tight core :)
One step each side counts as 1!

Squat step backs!

Keep your knees over your second toe when you squat, chest up, core tight. Bend until your thighs are parallel to the ground!

Squats

You can either use a bench, chair, stairs. Literally anything stable enough to step on safely works!

Keeping your core engaged to maintain stability, step up and drive the opposite knee in front of you. Control the way down so there is little to no sound when you touch the ground. Then switch legs! Left and right count as 1!

step ups

Day 12!

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.

Sammi

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!

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!

Day 10!

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 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 12!

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