Name: Playbook - Suncana Sonnenburg - Day 2 | 10 Minute EMOM
Uploaded: 2024-01-22T20:12:45.158Z
Duration: 10 min
Description: Day 2 | 10 Minute EMOM

Suncana

Set a 10 minute timer w 1 min
intervals
Every minute on the minute
perform these 3 moves - rest
for the remainder of the
minute
Repeat 9x {until 10 min are
up}

Tips:
- keep even weight on the feet
- push into the ground and activate the glutes {butt muscles} by keeping the
feet steady but turning out at the hips like you are going to turn the feet out
but not letting them move
- Bend at the hips first - sit back like you about to sit into a chair
- keep the ribs stacked over the pelvis and the head stacked over the ribs. aka
keeping the spine in a neutral line.
this should keep your gaze neutral too a few - a few feet in front of you on
the floor at the bottom
this should also keep your core braced and engaged throughout the
movement.
- to come back up push the feet into the ground
- focus on squeezing your glutes to come back up

Bodyweight Squat

Tips:
- at the top activate the core by tucking the pelvis under - this keeps you from
dropping your low back and over-exaggerating your lumbar curve.
push the ground away to activate the shoulders and separate the shoulder blades
- squeeze the glutes about 40%
- keep the spine neutral
- spread out the finger tips {See vid} - push 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- see pic below {if you have wrist struggles there is always the
option of doing this on your knuckles w a fist {see end of vid} but remember
that regaining full range of motion in all areas - including your wrists is always
best}.
- lower down slowly and keep your spine neutral - be careful at this point not to
let your pointer finger pads {mounds} lift as you come down.
- keep the elbows close to your sides
- keep the shoulders separated as much as you can - some natural inward
movement will happen but just resist sagging into the shoulder joint.
to come back up push the ground away from you without compromising your
form - stay in a straight line and avoid dipping at the hips.

Push Ups

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

Reverse Lunge

10 min EMOM

Day 2 | 10 Minute EMOM

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 2 | 10 Minute EMOM

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