Name: Playbook - Suncana Sonnenburg - Day 15 | Chipper
Uploaded: 2024-01-22T20:12:45.231Z
Duration: 5 min
Description: Day 15 | Chipper

As usual this chipper has a dominant movement this time the glute bridge will be ours.
We will chip away at the number of glute bridge reps

Tips:
- start with a neutral spine {which means hips on the ground, small space in
the low back, ribs and shoulders on the ground, small space behind the neck
and back of the head on the ground - eyes looking at the ceiling
- feet on the ground with the outside edges parallel
- evenly distribute the weight on the feet but keep the arch of the foot in tact
{this means the heel, outside edge and big toe mound are equally touching
the ground - the toes aren't gripping}
tuck the pelvis under to keep the core engaged as you press into the heel of
the feet to lift the pelvis up
- come back down to the ground slowly and in control.

Glute Bridge

Tips:
- start with knees directly over the hips and wrists directly over the shoulders
spine is in a neutral position - which means the hips are on the ground, there is a small low back space then the bottom to top ribs are on the ground, shoulders
are on the ground, a small space/curve at the neck and the back of the head is on
the ground
- shoulders are away from the ears
- belly button pulled to the spine for more core engagement
- keeping the spine exactly where it started aka neutral - start straightening the left leg to the ground slowly and with control and the right arm behind you with
control
- tap the ground and then using that core control bring the arm and leg back to
their starting positions.
repeat on the other side

Bird Dogs

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Tips:
- start out in a plank position but with a slightly wider foot stance for a wider base
much like the push up {move 2} the option to be on knuckles /fists instead of
wrists is there but try to do work towards an engaged palm- you achieve this by
spreading out the finger tips - pushing into the thumb mounds, the outer edges
of the hand and the pointer mounds of the hand leaving a little air pocket in the
very centre of the hand.
- activate the core by tucking the pelvis under - this keeps you from dropping
your low back and over-exaggerating your lumbar curve and keeps the spine in a neutral positon
- push the ground away to activate the shoulders and separate the shoulder blades
- squeeze the glutes about 40%
- keep the core active to counter balance and keep the hips even as you bring your
right hand to left shoulder - bring the hand back down and activate through the
palm and then repeat on the other side

Shoulder Taps

Chipper

Day 15 | Chipper

Disclaimer | Listen to your body

Gurinder singh mann

Super challenging for me as a total beginner! But I liked it a lot!

Lilly

This was intense!! I felt like giving up the second time through but I know my body will thank me if I stick to this!

Krystal

Day 1 | Max Effort Counting Workout | Base Line Test

Suncana

Day 2 | 10 Minute EMOM

Day 3 | 5 min AMRAP

Day 4 | 10-1 Bodyweight Workout

Day 5 | 10 min Walk

Day 6 | Ladder | 3-6-9

Day 7 | 12 min HIIT

Day 8 | Circuit

Day 9 | Walk

Day 10 | Chipper

Day 11 | 10-1 Abs

Day 12 | 7 min AMRAP

Day 13 | 11 min Walk

Day 14 | 5 min HIIT

Day 16 | 5 min EMOM

Day 17 | 10-1 | Booty

Day 18 | 12 min walk

Day 19 | Pyramid Workout

Day 20 | Circuit

Day 21 | 5 min AMRAP

Day 22 | 8 min HIIT

Day 23 | 13 min Walk

Day 24 | Ladder | 3-6-9-12

Day 25 | 10 min AMRAP

Day 26 | 8 min EMOM

Day 27 | Pyramid Workout

Day 28 | 13 min Walk

Day 29 | 4 min EMOM

Day 30 | 10-1 Glutes

Day 31 | 14 min Walk

Day 32 | Ab Circuit

Day 33 | 10 min AMRAP

Day 34 | 12 min HIIT

Day 35 | 14 min Walk

Day 36 | Pyramid Workout

Day 37 | 15 min Walk

Day 38 | Descending Ladder | 12-9-6-3

Day 39 | Circuit

Day 40 | 15 min AMRAP

Day 41 | Chipper

Day 42 | 15 min Walk

Day 43 | 5 min Ab AMRAP

Day 44 | Chipper

Day 45 | 16 min Walk

Day 46 | 10-1 Arms

Day 47 | 10 min EMOM

Day 48 | Circuit

Day 49 | 3 min Shoulder Burner

Day 15 | Chipper

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