Name: Playbook - Suncana Sonnenburg - Day 34 | 12 min HIIT
Uploaded: 2024-01-22T20:12:45.311Z
Duration: 12 min
Description: Day 34 | 12 min HIIT

Set an interval timer for 20 seconds work 10 second rest.
Perform each move for 20 seconds
Take a 10 second break
Move onto the next move.
Repeat the circuit 6x

Tips:
- Start with hand and shoulder in a straight line.
- Additionally feet, hips, shoulders and head in a straight line
- Once again 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.
- Keep the core braced {think of zipping up a pair of pants that's too small as
you pull everything in for more stability}
- Keeping the palm on the ground engage the shoulder by pushing the ground
away and corkscrewing into the ground like you are trying to show someone in front of you your armpit
- Relax the neck and look straight forward

Side plank right

Side plank left

- 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:
- 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

Squat

12 min HIIT

Day 34 | 12 min HIIT

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 34 | 12 min HIIT

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