Name: Playbook - Suncana Sonnenburg - Day 26 - 500 Rep Shoulder Challenge
Uploaded: 2023-01-20T12:18:11.571Z
Duration: 30 min
Description: Day 26 - 500 Rep Shoulder Challenge

Perform all 500 reps at your own pace
Take as many breaks as you need or if you are a beginner only do half {so it would be a 250 rep challenge} or break the sets up into sets of 10
This workout can be done for time but it is challenging enough just to get through 
So set a stopwatch if you’d like

Lying face down on the ground, arms and legs extended
Raise your upper body off of the ground, arms up 
Engage your mid back as you pull the elbows in and down toward the bottom of the ribs, keeping the shoulders away from the ears
Pause at the top
Extend the arms back out again 
And bring the chest back down 
Repeat

Supermans

Start kneeling down, sitting on the heels
Bring the arms in front of the chest, forearms to palms together
Elbows are 90 degrees 
Squeeze the forearms together and lift the arms up as high as you can 
Bring the arms back down to 90 degrees
Repeat

Prayer Pulses

Start kneeling, sitting on the heels
Elbows tucked into the side of the body knuckles pointing up to the ceiling 
Bring the elbows out and extend the arms as you punch out 
At the end the pinky side of the fist should be pointing behind you 
Come back to the starting position w the elbows in 
Repeat

Punch Outs

Start in a pike position w your toes on a chair/couch and hands on the ground 
Start to walk the hands forward to come into a high plank 
When you reach high plank shift the weight into one hand and rotate on the feet to as you lift the other hand into the air
Bring the hand back down back to high plank 
And repeat on the other side 
Walk the hands back to a pike
Repeat

Pike Walk Outs to Side Plank

Start in downward facing dog w hands on the ground, sits bones pointing to the ceiling and toes on the mat
Keeping the hips even lift the right leg to the ceiling 
W the leg still lifted flow forward into a 3 legged high plank 
Come down to do a 3 legged push up 
Push back up and come back to 3 legged dog
Bring toes back down into a down dog 
Lift the other leg into a 3 legged dog and repeat the move on the other side 
Repeat 50x per side {100 total}

3 Legged Flow Through Push Up

Day 26 - 500 Rep Shoulder Challenge

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 22 - Full Body Chipper

Day 23 - Ladder Arms

Day 24 - Recovery

Day 25 - Leg Circuit

Day 27 - Build a Burpee HIIT

Day 28 - Recovery

Day 29 - RE-TEST Max Effort

Day 30 - AMRAP Abs

Day 26 - 500 Rep Shoulder Challenge

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