Name: Playbook - Nathan Tsuji - Day 13
Uploaded: 2022-12-31T21:30:39.014Z
Duration: 11 min
Description: Day 13

The more unstable you are, the more muscles have to fire to keep you from falling! You’ve seen this workout before back in another challenge if you’ve been a part of this community for over three months. If not, this is a fun one you’ll enjoy!
We have been focusing on engaging the core for the purpose of stability so this is like a pit stop test to see how it’s going! Make sure to share your experience with us in the Facebook group!

I realize my low back was arching a little bit more than I’d ideally like to see but I also wanted you to know that this little bit is ok :) equally distribute your weight before lifting the opposite arms and legs for the smoothest motion possible!

Bird dog

Balance is key! I love this one because as you press overhead, the tension in the bungee creates a different force on your body which makes the balance more difficult! Do all reps on one side, then switch and do the other!

Single leg overhead press!

A slightly less stable form of a push-up! If you want to make it even harder, lean further forwards towards a planche shape. The less weight you have in your foot the harder it will be! One rep is a push-up left leg, push-up right leg!

Single leg push-ups

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

The goal here is to increase stability and strength! Do your push-up, then tap each shoulder once. This counts as one rep! Make sure you keep your core engaged and shift your weight before tapping so you stay stable! 
Feel free to do your push-ups with your knees on the ground if it’s too difficult. Form is the most important here :)

Push-up shoulder taps

Push stability!

Day 13

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

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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

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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

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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 13

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