Name: Playbook - Suncana Sonnenburg - Day 33 | 10 min AMRAP
Uploaded: 2024-01-22T20:12:45.307Z
Duration: 10 min
Description: Day 33 | 10 min AMRAP

Set a 10 minute timer and repeat this circuit as many times as possible before the timer goes off.

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

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Tips:
- start out with a flat back, shoulder blades away from the ears and down the
back
- push the boney part of your butt {sits bones} into the ground to engage the
core
- lift the feet off the ground
- initiate the movement from your mid section to twist to the right
- avoid lifting the opposite sits bone {this may mean your twist isn't as deep -
that's okay}
- additionally avoid hunching over to tap the ground - if you cannot reach it
with the amount you can turn don't worry - you'll get there eventually.
- think of this move as a rib swivel - so like you are ringing out a wet towel - your hands on the towel are your ribs and your pelvis and the middle twisted
part are your abdominals 
- again initiating from the mid section start to twist to the other side

Russian twists

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

Alternating Reverse Lunges

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

10 min AMRAP

Day 33 | 10 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 33 | 10 min AMRAP

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