Name: Playbook - Suncana Sonnenburg - Day 43 | 5 min Ab AMRAP
Uploaded: 2024-01-22T20:12:45.345Z
Duration: 5 min
Description: Day 43 | 5 min Ab AMRAP

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

- 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 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 per side

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 / side

- 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

5 min Ab AMRAP

Day 43 | 5 min Ab 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 43 | 5 min Ab AMRAP

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