Name: Playbook - Cora Miller - Day 11
Uploaded: 2024-01-31T19:03:57.759Z
Duration: 30 min
Description: Day 11

Walking may be challenging later but that’s cool 😂👏🏻👏🏻💥💪

Gynelle

Lori

Loved this one - the quad fatigue was a nice little burn. Enjoyed really thinking about engaging my hamstrings in the deadlifts too.

Breanne

Loved 🥰 this one! 
5 rounds + biker squats heels on DB — okey! 👌🏽

Lower BURN day and it’s going to be a good one! Switching it up today with a big set of deadlifts and a solid EMOM (every minute on the minute) circuit at the end. 

Focus on form first for both sections, really emphasize squeezing your butt!

Start slow and increase your pieces through rounds two and three

- Use any machine, run, jog in place, high knees and buff kickers, mountain climbers, jumping jacks or even slower burpees. The intention is to wake up your nervous system with some heavy breathing

Cardio of choice

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

- Start with a plank position 
- Push your body forward keeping your core engaged
- Push your body back and repeat sequence

Elbow plank rock

- Hinge forward holding the dumbbell at you chest or use a band or go no weight
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell good morning

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

Get warm and ready

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a flat back
- Reach full extension keeping your upper body tight and squeeze your butt at the top

*scale down to a kb or db, placed between your feet. if you don’t have the mobility to go all the way down to the ground, stop mid shin 

**we also have a burpee penalty so every time you break the deadlifts, you will do 2 burpees at the end. Keep track of how many times you set the bar, KB or DB down.

Deadlifts

- The number of Burpee‘s you do here depends on how many times you had to break on the 75 deadlifts. 
- Each time you break, you have to do 2 Burpee‘s

Burpee Penalty

We are going to cycle through 4 movements, starting each movement at the top of the minute for a solid finisher here. Rest the remainder of the minute after you complete the exercise

- these are heels elevated squats 
- keep your feet closer together like the video
- focus on 2 count down and explosive up

*scale by holding no weight and/or just going down to a chair

Cyclist goblet squats

- Perform a kettlebell swing to full arm extension overhead
- Repeat for desired reps

*if you have no weight, you can do 10-12 jumping lunges

Kettlebell or Dumbdell swing

- Stand in front of a box, option to hold weight or not
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Booty gains finisher

Day 11

First one back after a decent time off for injury. Great way to jump back in.

Becca

A burner for sure!! Biceps and hammy’s are feeling it!

Jamie

3rd time I’ve done this day. 

First time = all modified push-ups 
Today = 95% traditional push- ups!! (The 4th round of tri push-ups was a doozy! 😂👏🏻) 

Woo woo 💪💪🔥🔥

Day 1

After a long 12 hour shift, this is just what I needed for some necessary stress relief!!! #bunsaburnin

Leg day = leg sweat 😂🔥🥵🏋️‍♀️❤️

I needed that! Thanks so much! 2 two down for me.

Elvia

Day 2

Day 3

Danielle

Just enough this morning! I did higher reps with lower to no weight and got a good sweat going!

Day 4

Hell of a way to kick off a FriYAY! 💪👏🏻🥵🔥

Day 5

Day 6

Day 7

No better way to start a Monday than with burpees! 🔥🔥

Day 8

PR: 50 is nifty in 8 min 50 secs. 🔥💪💥 #feelingstrong!

Day 9

Day 10

Day 12

Day 13

Day 14

Great! Had to modify some of the movements due to breast feeding/milk supply issues that prevented jumping - but got in the quad burn!

Legs are feeling it, but love it! I can feel the work the rest of my body did too! A great way to start the day, nicely done!! 💪🔥

Day 15

Taylor had to help me through that last set of 100 high plank shoulder taps. She was a great cheerleader! 👏🏻🙌🏻🔥📣

Day 16

Day 17

Day 18

Day 19

Day 20

Day 21

Perfect way to kick off #humpday 💪🏋️‍♀️🔥

Did that one outside on the deck so I could get my Vit D while I was at it. No shortage of sweat over here!! 🔥🔥

Day 22

Day 23

Day 24

Day 25

Holy shit those burpees in the last round are truly a love/hate set. Upper body on 🔥🔥👍💪

Day 26

Day 27

Day 28

Day 29

Last day and still can’t decide if I love/hate burpees. 💪🔥🏋️‍♀️

Day 11

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