Name: Playbook - Nathan Tsuji - Day 14
Uploaded: 2022-12-31T21:30:39.023Z
Duration: 12 min
Description: Day 14

Again we are testing out your core stability with balance as well! Keep your core engaged throughout every exercise so that you maintain balance!

One set of pull downs is the number of reps on each leg, do all on one side, then the other! Keep your shoulders down and together and feel the pull initiate from behind your shoulder blades! Slow and controlled is the best way to do these :)

Single leg pull downs

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

On this one it’s important to remember to pull from behind your shoulder blades. My favorite way to cue this is not to think of pulling from your hands, rather feel the backs of your elbows being drawn backwards!

Single leg pull backs

Engage your core with the slight bend over, and remember same arm same leg! The band will pull you to the side as you row so keep that in mind! You got this!

Single leg rows

I know I said you don’t have to touch your ankles… then proceed to touch them haha I guess it’s old habits. But you don’t have to.
Engage your core the entire time, never letting it relax. Push your belly button down into the ground and bring your chest to your knees!

Tuck ups!

There’s a million ways people will tell you how to curl but I always like to pretend I’m carrying heavy bags that I don’t want to touch my legs, then bring my completely locked arm out in front of my hips a little bit. This ensures that every muscle from your shoulder to your hand is engaged the entire time! Complete the reps on one side then switch!

Single leg curls

pull stability!

Day 14

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 14

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