Name: Playbook - Suncana Sonnenburg - Day 3 | 5 min AMRAP
Uploaded: 2024-01-22T20:12:45.163Z
Duration: 5 min
Description: Day 3 | 5 min AMRAP

Set a 5 minute timer and
repeat this circuit as many
times as possible before the
timer goes off.

Tips:
- start with knees directly over the hips and wrists directly over the shoulders
spine is in a neutral position - which means the hips are on the ground, there is a small low back space then the bottom to top ribs are on the ground, shoulders
are on the ground, a small space/curve at the neck and the back of the head is on
the ground
- shoulders are away from the ears
- belly button pulled to the spine for more core engagement
- keeping the spine exactly where it started aka neutral - start straightening the left leg to the ground slowly and with control and the right arm behind you with
control
- tap the ground and then using that core control bring the arm and leg back to
their starting positions.
repeat on the other side

Bird Dogs

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Tips:
- start out in a plank position but with a slightly wider foot stance for a wider base
much like the push up {move 2} the option to be on knuckles /fists instead of
wrists is there but try to do work towards an engaged palm- you achieve this by
spreading out the finger tips - pushing 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.
- activate the core by tucking the pelvis under - this keeps you from dropping
your low back and over-exaggerating your lumbar curve and keeps the spine in a neutral positon
- push the ground away to activate the shoulders and separate the shoulder blades
- squeeze the glutes about 40%
- keep the core active to counter balance and keep the hips even as you bring your
right hand to left shoulder - bring the hand back down and activate through the
palm and then repeat on the other side

Shoulder Taps

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:
- 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

5 min AMRAP

Day 3 | 5 min AMRAP

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 3 | 5 min AMRAP

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