Name: Playbook - Cora Miller - Day 12
Uploaded: 2024-01-31T19:03:57.763Z
Duration: 30 min
Description: Day 12

Gynelle

Danielle

Breanne

Holy biceps 💪 today! 
That strict press barley made it

Wooooza. Arm pump for sure. Those push ups are sneaky!! 
Metcon - 4x
21 cal air runner
18 pull ups 
15 SA db thruster 35#
12 alt SA db snatch 35#
9 heels over db
15:58 
~2:50-3:05/rd

Cora Miller

Upper toning day for the last main day of the week. We’re going to hit a solid upper body lifting circuit and finish with a little sweaty breather!

7 minute warm-up here to just move consistently through the movements

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Jump at the top as explosive as possible

Jumping air squats

- 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

Glute bridge

- 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

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands laterally and up to shoulder height 
- Lower your hands releasing the tension from the band

*if you have no band, just mimic the movement in the video and focus on activating your upper back and shoulders

Resistance band lateral raise

Prepare to TONE

Our main toning/strength focus today is the upper body, shoulders and chest. Focus on mine muscle connection through these reps and move at a good pace.

Start with the dumbbells at your shoulders and press one side into the air at a time alternating between the left and the right like the video. 

* if you do not have dumbbells, you can use a single kettlebell or backpack

Alternating dumbbell strict press

- lie on a bench or the floor with your weight at your chest
- Focus on squeezing that weight while you push it up until your arms are fully extended 
- this will work the chest and shoulders at the same time 

*scale to using whatever weight you have, even a backpack or it sounds funny but a milk/water jug and if nothing, focus on pushing your palms together and pressing up until your arms are straight

KB/DB Pinch press

- do a regular push up but at the top, hold a plank and tap both shoulders like the video 

*scale to doing these from your knees

Push up tap tap

- start standing feet hip distance apart 
- grip your kb or use a dumbbell (hold sideways) 
- curl up toward your check squeezing your bicep at the top

Kettlebell or dumbbell horn curl

Tone those arms

3-4 rounds of this, depending on the time you have and the time it takes you to complete each round. 

*if you cannot run, you can bike, jump rope or just do :90 of jogging in place

- we want steady pace cardio on this, ideally running or rowing but bike, jump rope, run in place, or burpees all work. 

*scale to 1:00 or 1:30

Run, row, bike or jog in place

- Holding a dumbbell in each hand at your shoulders OR holding one dumbbell in one hand and switching half way through 
- lower into the bottom of a squat
- Stand back up and press the dumbbell(s) overhead
- Lower the dumbbell(s) back to your shoulders repeating the movement back into a squat and then back up overhead

Dumbbell Thruster

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Alternating arms each rep

Dumbbell single arm alternating snatch

- sitting with your legs straight out in front of you, place a dumbbell on one side of your shin/calf
- lift your legs over the weight and tap your heels on the ground 
- repeat for total reps listed

Heels over dumbbell or kettlebell

Runnin’ for Guns

Day 12

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

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

Day 12

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