Name: Playbook - Nathan Tsuji - Day 9!
Uploaded: 2023-04-18T01:17:59.097Z
Duration: 12 min
Description: Day 9!

It was very challenging. Something about the last exercise/stretch that wore me out. Thanks for a great workout!

Sammi

It’s push day again woohoo!!! Let’s go!

Today is push day!!! Push is so satisfying for me and I always feel super satisfied after and I hope you do too!

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

With your legs bent for assistance, place your hands on a stable chair or low table. Keeping your shoulders down away from your ears, bend your arms until you feel a slight stretch in the shoulders then push back up!

Bent leg chair dips!

Y’all already know push-ups!!! Keep your core as tight as possible, index finger tips parallel, down and up! 
Keep in mind you want your head neutral, and your body tight as a board!

Push-ups

Keep your forearms perpendicular to the ground, and press overhead! Make sure your shoulders don’t shrug up as you press :)

Overhead press

Standing or on your knees, whichever works for your length theraband. Keep your core engaged, and really focus on locking out your arms at the top! And as always, keep your wrists as neutral as possible!

Overhead tricep extension

Day 9!

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.

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!

Day 8!

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 9!

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