Name: Playbook - Suncana Sonnenburg - Day 22 - Full Body Chipper
Uploaded: 2024-01-22T20:12:45.180Z
Duration: 30 min
Description: Day 22 - Full Body Chipper

The chipper has a dominant movement this time the move is crab rotations.
Do all 3 moves 20x then do the crab rotations 
Then all 3 moves 15x followed by the crab rotations 
Repeat by chipping away by 5s

Start standing upright w your hands behind your head and the elbows out
Step forward into a lunge w your right leg 
Stay in a lunge and turn your upper body toward the right, back to centre, toward the left and back to centre
Step back to the starting position 
Repeat on the other side 
That’s 2 reps

Lunge + Twist

Start in a high plank 
Engaging the core and jump forward into a lifted bear position 
Jump back to high plank 
Kick the right leg up 
Come back to high plank
Kick the left leg up
Come back to plank
Repeat

Bear to Plank + Kick Back

Start standing up 
Bend forward and place your hands on the ground
Walk the hands forward until you’re in a high plank 
Engage the core and jump the feet forward into a lifted bear
Jump back to high plank 
Walk your hands back 
And come back to standing

Walk Out to Bear Jumps

20x Chipper

Start in a table top position w the knees lifted off of the ground {aka lifted bear}
Place weight your right hand and rotate the body leading w your left side to face the ceiling 
Lift the right foot towards the ceiling and reach the left hand to the foot
Bring the foot back down and rotate back to the starting position 
Repeat on the other side 
That’s 1 rep

Crab Rotations

15x Chipper

10x Chipper

5x Chipper

Day 22 - Full Body Chipper

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 1 - Quick Core

Day 2- 3x3x3 Legs

Day 3 - Recovery Day

Day 4 - TEST day - Full Body Max Effort

Day 5 - Arm AMRAP

Day 6 - 5 min Abs

Day 7 - Recovery

Day 8 - Bodyweight HIIT

Day 9 - Shoulders for Time

Day 10 - Recovery Day

Day 11 - 10-1 Abs

Day 12 - 3x3x3 Glutes

Day 13 - Recovery

Day 14 - 10 min EMOM Arms

Day 15 - 300 Rep Ab Challenge

Day 16 - HIIT

Day 17 - Arms AMRAP until it Burns

Day 18 - Recovery Day

Day 19 - Full Body Supersets

Day 20 - Recovery

Day 21 - AMRAP Abs

Day 23 - Ladder Arms

Day 24 - Recovery

Day 25 - Leg Circuit

Day 26 - 500 Rep Shoulder Challenge

Day 27 - Build a Burpee HIIT

Day 28 - Recovery

Day 29 - RE-TEST Max Effort

Day 30 - AMRAP Abs

Day 22 - Full Body Chipper

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