Name: Playbook - Suncana Sonnenburg - Day 41 | Chipper
Uploaded: 2024-01-22T20:12:45.338Z
Duration: 16 min
Description: Day 41 | Chipper

As usual this chipper has a dominant movement this time the single leg deadlift will be ours.
We will chip away at the number of single leg deadlift reps.

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

Tips:
- Start with feet parallel
- Core engaged and ribs over the pelvis, shoulders stacked on top of ribs
- Shift weight to the left foot, keeping the toes of the left foot light and heels
and toe mounds evenly distributing weight
- Tip your upper body forward and lift the right leg back - keeping the hips in
a straight line
- Avoid shifting the hips over to the left foot and allowing the right hip to open
up. Instead dial the right hip down so that it is facing the floor
- Squeeze left glute to stand back up to the starting position
- Repeat on the other side

Single leg deadlift / side

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

- 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

Chipper

Day 41 | Chipper

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!

Krystal

Day 1 | Max Effort Counting Workout | Base Line Test

Suncana

Day 2 | 10 Minute EMOM

Day 3 | 5 min AMRAP

Day 4 | 10-1 Bodyweight Workout

Day 5 | 10 min Walk

Day 6 | Ladder | 3-6-9

Day 7 | 12 min HIIT

Day 8 | Circuit

Day 9 | Walk

Day 10 | Chipper

Day 11 | 10-1 Abs

Day 12 | 7 min AMRAP

Day 13 | 11 min Walk

Day 14 | 5 min HIIT

Day 15 | Chipper

Day 16 | 5 min EMOM

Day 17 | 10-1 | Booty

Day 18 | 12 min walk

Day 19 | Pyramid Workout

Day 20 | Circuit

Day 21 | 5 min AMRAP

Day 22 | 8 min HIIT

Day 23 | 13 min Walk

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

Day 25 | 10 min AMRAP

Day 26 | 8 min EMOM

Day 27 | Pyramid Workout

Day 28 | 13 min Walk

Day 29 | 4 min EMOM

Day 30 | 10-1 Glutes

Day 31 | 14 min Walk

Day 32 | Ab Circuit

Day 33 | 10 min AMRAP

Day 34 | 12 min HIIT

Day 35 | 14 min Walk

Day 36 | Pyramid Workout

Day 37 | 15 min Walk

Day 38 | Descending Ladder | 12-9-6-3

Day 39 | Circuit

Day 40 | 15 min AMRAP

Day 42 | 15 min Walk

Day 43 | 5 min Ab AMRAP

Day 44 | Chipper

Day 45 | 16 min Walk

Day 46 | 10-1 Arms

Day 47 | 10 min EMOM

Day 48 | Circuit

Day 49 | 3 min Shoulder Burner

Day 41 | Chipper

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