Name: Playbook - Suncana Sonnenburg - Day 17 | 10-1 | Booty
Uploaded: 2024-01-22T20:12:45.239Z
Duration: 10 min
Description: Day 17 | 10-1 | Booty

Do each of these moves 10x
for set 1, 9 x for set 2, 8x for
set 3 etc to 1x

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 out with your weight evenly distributed on both feet and both feet facing forward
- brace the core and tuck the pelvis {tailbone slightly under} to create a perfect cylinder for your core
- shift the weight to the right foot but keep the hips even
- step the left toes a full stride length back
- keep the integrity of the ribs and tip forward w the upper body just a smidge
- avoid the ribs flaring forward or loosing the core stability - belly button to spine
is a great thing to think of
- keep the glutes turned on as you lower the left knee down to the ground
avoid gripping the ground with your front toes
- to stand back up squeeze the glutes
- keep the core braced and push into the back toes and the front heel bring the left foot to meet the right

Alternating Reverse Lunges

10-1 | Booty

Day 17 | 10-1 | Booty

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!

Day 17 | 10-1 | Booty

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