Name: Playbook - Cora Miller - Day 9
Uploaded: 2024-01-31T19:03:57.752Z
Duration: 35 min
Description: Day 9

PR: 50 is nifty in 8 min 50 secs. 🔥💪💥 #feelingstrong!

Gynelle

Danielle

Whoo early one ..
Can I beat 50s after 30 days? 11:56 😅

50’s:
Pull ups
Row
Gorilla row
Ski
Alt. Db Snatch

Cora Miller

Upper BURN day with a fun little chipper at the end - chipper means you just “chip away” at each movement until you hit 50 and then move on. Move at a solid but sustainable pace and focus on good reps

Start slow and increase pace each round, moving for 7 minutes total

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

- Raise your hips off the ground in a side position with you elbow under your shoulder
- Reach down underneath your chest and then rotate up to the ceiling, squeezing your mid back 
- Repeating back and forth for reps

Side plank rotations

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

*if you do not have a band, just mimic the video movement and focus on activating your upper back

Resistance band pull aparts

Warm it up

We are going to run 8 to 12 benchpress and pair with immediately going into max push-ups. See scale for options on both

- Grip the bar or dumbbells and bring them down to your chest  
- Slight pause at the bottom 
- Push the bar straight up engaging your chest


*if you do not have a bench, you can do floor press as well (same as bench but on the floor - increase reps if you do) even with just a back pack

Bench press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

*option to scale to knee push ups if needed or do push ups onto a box or chair

Push up

Chestie Bestie

Knock out 50 reps of each exercise before moving to the next, scale to 40 reps if you think it will take your over 15-20 minutes. 

*scale in row/bike/ski cals, jumping jacks or mountain climbersx2 for either up downs or tuck jumps 
*scale in backpack rows for gorilla row if you don’t have db or kb’s

- if you do not have a pull up bar, you can do bent over rows with your dumbbell OR towel rows (see video)

*if you do not have either other option, you can do plank shoulder taps

Pull up or Towel Rows

Start in a standing position, go down to a tall plank by kicking your feet back, pop your hips up to a standing position again 
(See video) 

*scale to using a chair or box so that you’re not going so far down to the ground each rep OR just to line hops for 50

Up downs

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side

Dumbbell gorilla rows

-- Stand with feet shoulder width apart
-- Squat down slightly
-- Jump off the ground, while in the air, bring knees to your chest
-- Land softly

*scale to mountain climbers x2, jumping jacks, line hops or toe taps

Tuck jump

50 Is Nifty

Day 9

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 9

Community

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