Name: Playbook - Nick Walker - Day 12
Uploaded: 2022-01-05T05:25:03.923Z
Duration: 30 min
Description: Day 12

Don’t feel like I’m making any progress on push ups, and cat/cow feels like I’m doing nothing.

Blayne

Misael Nataren

Had to do it a lot later but got through it none the less!

Connor Chamberlain

Dead!! That killed me.  My push up game needs work.  But who ever needs to hear this…man keep pushing you are getting better each day I am proud of you!

Rusty

How are you feeling today? Talk to me! 🙂 What’re you noticing so far? Are you making time even when it feels like life is completely in the way??? On that topic, here’s two things I love that I heard that still ring in my head every day:

• If something is important enough to you, you’ll make the time for it. 
• If you are feeling overwhelmed, your brain feels like it is full. Take a step back, breathe, assess, continue! 
—————————————
Progressing today with more reps than day 8. Push through it! 

⬇️⬇️⬇️

1. Hand Walkouts — 3 x 10
2. Push Up — 3 x 15
3. Seal Jacks — 3 x 50
4. Cat/Cow — 3 x 15
5. Touch and Go Drop Squats — 3 x 30 seconds
6. T Spine Rotations — 3 x 15 each

- Start standing up
- Walk hands out to high plank
- Walk back to standing with straight legs

Hand Walkout

- Hands outside of shoulder width 
- Keep core tight
- Descend with elbows at 45°
- Stretch chest and push back up

Push Ups

•Just like jumping jacks 
•Keep arms parallel to floor 
•Pinch scaps (think shoulder blades) in back

Seal Jacks

•Hands under shoulders
•Knees under hips
•Push through hands 
•Extend through upper back (breathe in)
•Exhale, sink through

Cat / Cow

•Hop
•Deep squat/touch floor
•Hop
•Alternate
•Stay in rhythm

Touch & Go Drop Squats

- On all fours 
- Stabilize through one arm
- Reach through arm then up
- Follow your hand with your eyes at all times
- Work both sides

Day 12

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Day 12

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