Name: Playbook - Coach Tessa V - W1/D4 This is the most unsatisfying push-up ever.
Uploaded: 2022-09-12T13:29:51.333Z
Duration: 7 min
Description: W1/D4 This is the most unsatisfying push-up ever.

Work smarter, not harder. 

This series of exercises is all floor-based and you get to repeat through the series twice.

We will start on the foam roller. I want you to cycle through with the first exercise for the number of repetitions I said listed, then go into the second exercise for the number of repetitions listed, followed by the last exercise for the number of repetitions listed. 

You will complete this twice through. I have put down 30 seconds of rest in between each exercise to allow for transition time from one exercise to the other.

My goal and having you complete one set of all three exercises first is that when you go to the next sets you notice a difference in your mobility throughout the movement.

Let me know if you notice a difference between sets one and two!

Leave a comment 👇 
💃 Tessa

The foam roller is optional for this exercise. 
If you are very limited in your shoulder range of motion I highly recommend you do this exercise on the ground instead of on the foam roller. 
Make sure your head and your bum are both supported going down the length of the roller. Palms facing up move the hands down slowly and up trying to keep your fingertips in contact with the ground. 
If there any points you have stabbing in the shoulders, lift the hands off the ground or cut the range of motion. 
If you have a history of dislocating your shoulders or rotator cuff injury please send me a message for an alternative. 
Complete the number of repetitions listed. 
To make this exercise harder you can add light weights to your hands or try to pressure low back flat onto the roller throughout the whole movement.

Snow Angels - Foam Roller

Foam roller is optional for this exercise. If you are unable to get your hands on the ground I recommend you get off the foam roller and just lay on the floor. 
Start with hands over shoulders and pull the band apart to get some tension on the resistance band. 
With your arms in a Y position reached for the floor to make contact with your hands on the floor. 
Keep the outward pull on the bed as you slide your elbows down toward your rib cage. 
As you slide your hands down the floor squeeze your shoulder blades together.
Slide your hands up into the wide position and reach toward the ceiling.

Banded Floor Slide | Y to W - Foam Roller

Notes that you can also complete this exercise on all fours instead of in a push-up position. 
Keep your arm straight throughout the movement and make sure your hands are underneath your shoulders. 
Core solid throughout the movements and chin tucked back so that your head stays neutral. 
Squeeze your shoulder blades together as you bring your chest down toward the floor and press your self away from the floor by pressing your shoulder blades apart. 
The trick here is to make sure you are not just using your chest and shoulder muscles. I want you to think about spreading across the rib cage as you press away. 
The muscles you are trying to use our the ones along the side of your rib cage just underneath your armpits. If this feels too challenging then you can also do this exercise leaning on the kitchen counter or standing on a wall to help. 
Complete the number of repetitions listed slowly and be mindful on what muscles are being using.

Scap Push Ups

W1/D4 This is the most unsatisfying push-up ever.

Thanks for this! It makes it easy to squeeze this in at the end of the day!

Sarah

W1/D1 Tissue Release + Wall Angels

W1/D1 Why posture?

Shoulders are so tight and after 2 days it shows 😂 

I’m looking forward to the full 30 days!

W1/D4 This is the most unsatisfying push-up ever.

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