Name: Playbook - Nathan Tsuji - Day 7
Uploaded: 2022-12-31T21:30:38.962Z
Duration: 8 min
Description: Day 7

Holds and dynamic holds that force you to hold most of your body stable while some other part is moving is a great way to build your core stability!
Make sure to read the exercise description particularly in the wall sit

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

There are two versions shown here, one has your shoulders off the ground, (harder) the other has you lie flat (modified). Do whichever one you can for the duration.
Engage your core and feel the movement of your leg initiating from the engagement of your core pushing your lower back into the ground!

Lay flat hand to knee

Push your heels away from you, shove your belly button down towards the floor and flutter! One kick each side counts as one!

Flexed feet leg kicks

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

I know this is core stability so that’s why Im giving you a different focus on this wall sit.
Push your bellybutton through your spine back into the wall focusing on pointing your tailbone down towards the ground.

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!

Day 7 stability

Day 7

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

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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 7

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