Name: Playbook - Cora Miller - Day 15
Uploaded: 2024-01-31T19:03:57.772Z
Duration: 30 min
Description: Day 15

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

Breanne

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!! 💪🔥

Gynelle

Day 15 is lower strength and toning day. 

Focus for today is the deadlift. This is one of the most compound movements that you can do to work your entire lower body, core and upper body. You need to use your upper back and shoulders to stabilize the weight while keeping your back flat involves your core and of course the lower body portion goes without saying.

We are going to finish with 4 rounds of a circuit that is super fun!

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

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Crab toe touches

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring your top arm down and under your body, slightly rotating your hips
*6 on both sides

Side plank rotations

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

Dumbbell good morning

- 5 each side 
- 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

- these are heels elevated squats 
- keep your feet closer together like the video
- focus on 3 count down and explosive up

Cyclist squats

Get warm and saucy

- Place the bar just above your feet or the Kettlebell/Dumbbell between 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

Deadlift

- intention here is explosive fast twitch muscle activation so you should be trying to jump as FAR as you can 
- Crouch into a half squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly

Broad jump

Lift and Leap

Burpee:
- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

*scale back by only going down to a bench, box, cooler or chair

Burpees

- 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

- 8/each side
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

*sub regular lunges to scale down

Jumping lunges

Quads like whoa

Day 15

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

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

Lori

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

Day 11

Day 12

Day 13

Day 14

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 15

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