Name: Playbook - Cora Miller - Bodyweight Workout 3
Uploaded: 2024-01-02T15:26:06.264Z
Duration: 15 min
Description: Bodyweight Workout 3

Cora Miller

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

This is a fun little chipper. We start with the 25 box step ups, go into 20 up downs and finally and with 15 tuck jumps before we go back to the top. 

Have fun and push the pass on this one.

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

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

Up downs

-- Stand with feet shoulder width apart
-- Squat down slightly
-- Jump off the ground, while in the air, bring knees to your chest
-- Land softly

Bodyweight Workout 3

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