Name: Playbook - Cora Miller - Day 16
Uploaded: 2024-01-31T19:03:57.775Z
Duration: 30 min
Description: Day 16

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

Gynelle

Lori

Upper toning day. One of my favorite days of this series and it looks easy on paper. Hit the first portion with intensity on movement quality, working good contractions through every press push and pull.

The second piece is where the fun starts, choose to do either jumping jacks, jump rope, or line hops. Pair that up with the planking variations with shoulder taps and toe taps, which will surprise you 😉

* run, bike, row, ski, or do:
1:00 jumping jack 
1:00 mountain climbers 
1:00 burpees

Cardio of choice

- As you bring the arms up and your legs up, engage your abs like the video

Dead bugs

- 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

- Start in a side plank position 
- Keeping your core engaged bring your arm underneath your body
- Extend your arm above you
* Work both sides

Elbow side plank rotations

- use any line or even an imaginary one
- jump back and forth over the line working your legs and calves

Line hops

- 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 do not have a band, then make the movement without and focus on activating your upper shoulder

Resistance band lateral raise

Warm it up

For our upper strength, we are pairing a shoulder press with a rowing and push-up combination 

After those movements you have an option to do a 10 Cal machine or 10 Burpee‘s to get the heart rate up

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

* option to sub in a barbell if you have it, or kettle bells or backpack

Dumbbell standing shoulder press

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

- start standing with your feet hips width apart
- as you bend down to touch the ground, kick your feet back in lower down until your chest hits the floor
- from the floor pull your chest up off the ground by straightening your arms like a cobra
- then pop your hips and feet up underneath you
- stand and do a slight jump at the top with your hands clapping above your head

* modify it and scale by only going to a chair or bench

Burpee

- Work for time, distance, or calories
- Increase speed as comfortable

OR Skierg (optional!)

Feel the burn 🔥

This is a fun little finisher… looks easy but your shoulders will think otherwise. Have fun with this one!

- Jump rope with the rope passing under your feet once each jump or twice if you have double unders

Jump rope

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- Begin in a high plank position
- Alternately tuck one knee in while you tap your foot with the opposite hand
- Repeating back and forth for time or reps

High plank opposite toe touch

High plank shoulder taps (optional)

Shoulder boulder breathers

Day 16

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 16

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