Name: Playbook - Cora Miller - Day 29
Uploaded: 2024-01-31T19:03:57.823Z
Duration: 30 min
Description: Day 29

Today is going to be a lower tone day!! 

We are going to work on some squats and explosive jumps paired up with a little circuit interval with deadlifts and jumps. You will be feeling it on the rear end tomorrow 😉

Start slow and increase your paces each round

- use what you have; run, bike, row, burpee, jump rope, mountain climbers

Cardio of choice

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core

Glute bridge

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

Cyclist squats

- we want to do 6 reps each side for this

Hip openers

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

Dead bugs

Get warm

We are going to work on front squatting here, using a barbell or your dumbbells. Immediately after your squats, drop the dumbbells and give me five explosive broad jumps

- Hold dumbbells or barbell at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell or barbell front squat

- 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

Squat it out 🍑

This is a really fun one. You’re going to start with 10 deadlifts, do you 8 box or chair step ups and then 6 lunges lunges Burpee‘s - rest 30 seconds and repeat. You should be able to get this work done in under 2 minutes!

- Stand in a wide toed out stance with a kettlebell or dumbbells between your feet
- Keeping your back straight perform a deadlift by sending your butt back while your knees go out
- once your kettle bell or dumbbells reach the ground, with a flat back squeeze your legs and butt to stand

Kettlebell or dumbbell deadlift

- Stand in front of a box, chair, cooler, etc. 
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg
- 4 on each side here

Box step up

- start by doing a lunge on each side 
- go directly into a burpee with a jump and clap at the top 
- that combo is 1 rep

Lunge lunge burpee

Interval FUN!

Day 29

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 💪💪🔥🔥

Gynelle

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 29

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