Name: Playbook - Nathan Tsuji - Day 5
Uploaded: 2022-12-31T21:30:38.941Z
Duration: 13 min
Description: Day 5

Similar to before, you can do 1,2, or 3 sets of each. You also have the option to do it as a circuit or as individual exercises.
Yesterday you did an upgraded version of day 1 and today you’re doing an upgraded version of day 2!!!
Don’t worry if you’re starting to get a little sore tomorrow is a resting day :)

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

This exercise gets you used to shifting your weight from hand to hand. It also helps you with stability training since you’re going to one hand! On top of that, since you’re on one hand you’re doubling the weight you were previously holding!!!
Keep in mind 1 rep means touching each side once!

Elevated elbow taps

Chest up core engaged. Lunge down with control then push up quickly shifting your weight into your back leg so you can lift your front leg! Try to externally rotate the front leg as you lift, meaning your big toe is higher than your pinky toe :)

Lunge front kicks!

Chest up hands on your hips, lunge down until your back knee is almost on the ground, then explode up and kick your back leg as high as you can!
As you can tell my friends were taunting me the whole time I was filming :)

Lunge back kicks!

I personally love these :) start in your lock arm plank position and bring one knee to your chest, from here, switch legs and repeat. The more weight you put in your hands the “floatier” your feet will feel :)

Mountain climbers :)

Day 5

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

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 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 5

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