Name: Playbook - Cora Miller - Bodyweight Workout 10
Uploaded: 2024-01-02T15:26:06.290Z
Duration: 15 min
Description: Bodyweight Workout 10

Start slow and increase your paces each round

- use what you have; run, bike, row, burpee, jump rope, mountain climbers

Cardio of choice

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core

Glute bridge

- elbow inside your knee, drop down to foot, pull your arm up like your pulling a bow and rotate toward the ceiling 
- you should feel this in your hips
- we want to do 6 reps each side for this

Hip openers

- start by doing a push up and then transition into a down dog then back to push up 
- focus on really opening up your upper back in the down dog

Push up down dog

Get warm

All right so for this one you were going to do 30 reps of the three movements followed by 20 reps and then 10 reps. Make sure and pick up the pace as you get closer to the tens knowing you’re almost done. You got this!

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Jack knife crunch

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

Start in a standing position, go down to a tall plank by kicking your feet back, pop your hips up to a standing position again 
(See video) 

*scale to using a chair or box so that you’re not going so far down to the ground each rep OR just to line hops for 50

Bodyweight Workout 10

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