Name: Playbook - Suncana Sonnenburg - Day 24 | Ladder | 3-6-9-12
Uploaded: 2024-01-22T20:12:45.270Z
Duration: 15 min
Description: Day 24 | Ladder | 3-6-9-12

Start by performing 3 reps of each move {per side} for the first set, 6 for the second, 9 for the third, 12 for the fourth.

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

Alt Rev Lunges

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

Ladder | 3

Ladder | 6

Ladder | 9

Ladder | 12

Day 24 | Ladder | 3-6-9-12

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 24 | Ladder | 3-6-9-12

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