Name: Playbook - Cora Miller - Day 4
Uploaded: 2024-01-31T19:03:57.736Z
Duration: 30 min
Description: Day 4

Gynelle

Just enough this morning! I did higher reps with lower to no weight and got a good sweat going!

Jamie

Nothing like sealing the deal with the burpees at the end! 🔥💪👏🏻

Wooo. Those box steps get spicy 🔥 but such a good finisher!

Cora Miller

TONING DAY!! In order to achieve that tone look, you need two things: You need better muscle definition and lower body fat. We train both in this program, and today is about muscle definition. 

Focus on mind muscle connection for the first 2 blocks. Then we end with a spicy little sweat to make you feel good! 10 minutes of as many rounds and reps as possible, just move!!

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
- you can stand on anything, even a book

Cyclist squats

- elbow inside your knee, drop down to foot, pull your arm up like your pulling a bow and rotate toward the ceiling 
- you should feel this in your hips
- we want to do 6 reps each side for this

Hip openers

- 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

Get warm

- You can use dumbbells, kettle 
bells, backpack or barbell 
- if you have lighter weights, scale up to 10-12 reps 
- see video for demo but most important is keeping a nice flat back and if you can’t go all the way down to the floor, stop where you need to

Deadlift

- really focus on the butt squeeze here
- you want this movement to be explosive from the legs 
- think “squeeze quads”
- use dumbbell, backpack or kb

Kettlebell Russian swings

Pick it up!

- these are holding your weight (kb, db, barbell or backpack) in the front racked position like the video

*scale by not suing weight

KB front rack lunges

- similar to the front rack lunges, we will hold the weight at our chest for this 
- hinge at the hips, keep your back flat and your legs fairly straight 
- go down until you feel a good stretch in your hamstrings and squeeze your butt to stand

Goblet good mornings

Lunge it out

- Set a clock for 10 minutes and MOVE! It’s only 10 minutes! 
- Push the pace here so you can elevate the heart rate and build on your conditioning

- use what you have; run, bike, row, burpee, jump rope, mountain climbers
- we want to push the pace SPRINT effort

- 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

Box step up

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

Weighted dead bugs

- chest to the floor, burpee up and then do a high knee like the video 

*scale by only going down to a box or bench, not the floor

Burpee high knees

Flossy fresh

Day 4

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

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

Day 4

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