Name: Playbook - Suncana Sonnenburg - Day 23 - Ladder Arms
Uploaded: 2024-01-22T20:12:45.184Z
Duration: 30 min
Description: Day 23 - Ladder Arms

This can be done for time - just as a fun way to track progress 
So feel free to start a stopwatch if you’d like but it’s not necessary.
Start each set w {move 1} a 1 min plank hold.
Then do 2 reps of each arm move 
Then 1 min plank hold followed by 4 reps of each move
Keep going up by 2 until you hit 10 reps for each move - always starting the set w a 1 min plank hold

Start w a 1 min plank hold and then do 2 reps of each move in this circuit

Hands directly under your shoulders
Push the ground away to spread the shoulder blades apart
Pelvis tucked under 
Pelvic floor moving down as you inhale and up as you exhale 
Keep entire body tight as you hold position for time

High plank hold

Start in downward facing dog 
In a v shape w the hands on the ground, hips toward the ceiling and feet a little wider than hip width 
Pull the belly up and in 
Move toward the right side as you bend the right elbow {feel free to bend the knees as  well - depending on your flexibility} 
Come back to centre 
Repeat on the other side 
That’s 1 rep

Side to Side Down Dog Push Ups

Start laying underneath a chair 
Hands reaching up shoulder width apart on the chair seat 
Feet, hips and shoulders on the ground to start 
Pull your chest toward the chair 
Keeping your hips and feet on the ground 
Come back down to the starting position

Chair Pull Ups

Start folded over the legs w the hands spread out and rooted in the ground 
Bend the knees as much as you need to as you shift the weight into the hands and start walking your feet back
Walk all the way into high plank but keep going past that 
Until you reach an extended plank {you can manage} 
Start to slowly walk forward again until you reach the starting position 
Repeat

Reverse Plank Walk Outs

Start bent over w your hands on a chair and feet on the ground 
Shift the weight forward into the hands and push the chair away 
Bend into the knees and then spring up as you kick your heels toward your butt
Repeat

Chair Tuck Jumps

2 Arm Ladder

Start w a 1 min plank hold and then do 4 reps of each move in this circuit

4 Arm Ladder

Start w a 1 min plank hold and then do 6 reps of each move in this circuit

6 Arm Ladder

Start w a 1 min plank hold and then do 8 reps of each move in this circuit

8 Arm Ladder

Start w a 1 min plank hold and then do 10 reps of each move in this circuit

10 Arm Ladder

Day 23 - Ladder Arms

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 🔥🔥🔥👌

Day 23 - Ladder Arms

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