Name: Playbook - Cora Miller - Day 23
Uploaded: 2024-01-31T19:03:57.801Z
Duration: 30 min
Description: Day 23

Gynelle

Today is a upper body burning day so we are going to focus on a bit of strength and then get into some intervals where we will work for 2 minutes and rest for 1 minute. You can scale down to 4 intervals 

* Please read the description in the interval, you will not do a row and a mountain climber, just select one

- 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

- start lying on the floor on your stomach with your arms out at a 90° angle so you look like a T
- while keeping your L arm flat on the ground, lift your R foot up and over like the video
- repeat on both sides with a 2 second pause in the stretched position

Scorpion stretch

Warm it up

For this one, we are combining a chess press with a glute bridge to work the whole body. immediately after we will do either 15 floor pull-ups OR 5-10 regular pull-ups (do not do both)

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest

Dumbbell glute bridge floor press

- Raise your shoulders off the floor
- Bring your elbows into your ribs
- Hold at the top engaging your back

Floor pull ups

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

*Kip if you’d like or do floor pullups

Assisted pull-ups

Squeeze the chest

OK, on a two minute clock, you are going to do 10 of the first move it and 10 of the second movement and then finish off with as many reps as you can of EITHER row or mountain climbers. Rest 1:00 and repeat 5x

- Holding a dumbbell at your chest (or two at your shoulders) lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbell(a)overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Start in a plank position with A dumbbell kettle bell or backpack on one side near you arms
- you will drag that weight through under your core to the other side and repeat
- Keep your core engaged

Extended plank hold

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Interval 1

- take one minute to rest, dance, sip your water, big breaths to lower your heart rate

Rest

Interval 2

Interval 3

Interval 4

Interval 5

Day 23

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 23

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