Name: Playbook - Suncana Sonnenburg - Day 19 - Full Body Supersets
Uploaded: 2024-01-22T20:12:45.171Z
Duration: 40 min
Description: Day 19 - Full Body Supersets

Today’s workout is all supersets
Each set is working a group of muscles 
Do each set 5 times before moving onto the next muscle group

Do each superset all the way through
Repeat 5 times 
Then move onto the next superset

Start in a kneeling position 
Lift the right leg and ground the right foot
Steady and lift the left leg to ground the left foot 
To land you in the bottom of a squat position 
Push into the ground to stand up
Shift the hips back to come into the bottom of a squat 
Shift weight onto your right leg to bring the left knee down 
Bring the right knee down 
To come back into the starting position 
Repeat

Kneeling to Squat Get Up

Start in a high kneeling position w toes tucked under 
Cross the arms across the chest 
W hips straight start to shift the body backward to decrease the angle at the knees 
Only go as far as you can in order to come back to a high kneeling position 
Repeat

Eccentric Camel Drops

Superset 1

From a high plank position, hands under shoulders 
Bending at the elbows, lower your chest towards the floor 
Elbows should be going back towards your feet and staying close to your body 
Extend your arms to come back up
Repeat

Tricep push up

Start w arms on a bench/chair extended 
Palms pushing the chair away and fingers forward
Feet on the ground 
Knees at a 90 degree angle
Drop the hips down until your elbows are at a 90 degree 
Push into the hands to extend the arms 
Repeat

Tricep Dips

Superset 2

Start on your right foot, upper body at 90 degrees to the right leg, arms stretched forward and left leg extended behind you 
Engage your core to bring your upper body up and the left leg into the chest as you exhale
Intentionally come back to starting position w the left leg back and upper body forward 
Repeat 12 times per side

W3 Crunches

Start in a lifted table top position w the knees lifted off of the ground 
Engage the core to lift right arm toward the sky as you kick the left leg across the body
Come back to start 
Repeat on the other side 
That’s one rep
Repeat

Ab Kick Throughs

Superset 3

Lying face down on the ground, arms and legs extended
Raise both your arms and your legs 
Engaging your glutes as you lift
Pause at the top
Lower back to starting position

Supermans

Start standing w feet slightly wider than hip width apart 
Shift the hips back to sit into the bottom position of a squat
Bring one arm up toward the sky slowly, then the other 
Push the feet into the ground to come back to standing 
Bring the arms down by the sides 
Repeat

Slow Squat and Reach

Superset 4

Day 19 - Full Body Supersets

Disclaimer | Listen to Your Body

Suncana

I’ve barely started, but I’m pretty darn sure I’ll be transformed in a few weeks if I keep this up! Amazing program 💃

Lilly

Been too busy tk workout lately, this challenge is definitely a great way to get back at it again 🔥🔥🔥👌

Krystal

Day 19 - Full Body Supersets

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