Name: Playbook - Nathan Tsuji - Day 8!
Uploaded: 2023-04-18T01:17:59.093Z
Duration: 12 min
Description: Day 8!

Here we go week 2!!! Hopefully you’re feeling nice and recovered from last week! The first circuit is the same but we have increased the numbers you got this!

These are a foreign exercise to many but don’t fret you’ve got this. Keeping your arms locked and elbow pits forward, shrug your shoulders by pushing and releasing the pressure your hands have on the ground. Your shoulder blades will glide together and then apart and you’re doing it!

Scapular pushups

Some rocking from side to side is normal since you shift your weight, but try to stay as still as possible. Make sure you’re not starting on the same arm every time so you can stay balanced.

Down down up up!

Keeping tension through your core and entire upper body, pretend there is a broomstick behind your elbows so they don’t go behind you. Then, while maintaining constant tension, curl up and down!

Curls (palms up)

Similar to regular curls, the hammer curl has your palms facing each other which will activate the bicep slightly differently!
Pretend there is a stick behind your elbows so they don’t go behind you, and maintain constant tension!

Curls (hammer)

The third iteration of curls that I like is palms down. You’ll feel this one near your elbow and in your forearm a little bit as your wrists must stay activated to keep them from bending down. Always maintain a straight neutral wrist position!

Curls (palms down)

Shoulder blades down and together, core tight and engaged. Feel like you’re lifting from the back of your elbows the same way you would when you’re running!

Standing rows

Day 8!

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!

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 12!

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 8!

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