Name: Playbook - Cora Miller - Day 2
Uploaded: 2024-01-31T19:03:57.732Z
Duration: 30 min
Description: Day 2

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

Jamie

Leg day = leg sweat 😂🔥🥵🏋️‍♀️❤️

Gynelle

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

Elvia

Breanne

6 rounds & 
5rounds 
So many35# DB squats

Today we have a two 7 minute circuits of booty and legwork with core work in the middle. 

The best thing to do is move at a good consistent pace and really think about mind muscle connection and muscle contraction of legs and butt. 

ENJOY!

Start slow and increase your pieces through rounds two and three

- Use any machine, run, jog in place, high knees and butt 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

- 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

- Begin with your feet together, standing on a bumper plate or even book
- Squat down keeping your knees together
- Drive through your heel to stand back up

Cyclist squats

- 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

Get warm and saucy

Want nice voluptuous backend, they’re only created one way. Focus on a nice contraction at the top of these movements and build that booty

- Hold the weight at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet squat

- Hold weight as you did for the goblet squat 
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Weighted squat jumps

No weight squat jumps

Booty gains

This is everyone’s favorite, toning that stomach just in time for summer BUT abs are made in the kitchen

- lying on your back with your legs up at a 90° angle
- As you bring the weight up and your knee to your chest engage your abs

Weighted dead bugs

- 10 each side 
- 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
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises

Fab abs

Dumbbell goblet squat

- 10 each side 
- Keep your hand 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
- Lower your hip to the floor and lift back up engaging your core

Day 2

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!

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

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

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 2

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