Name: Playbook - Suncana Sonnenburg - Day 44 | Chipper
Uploaded: 2024-01-22T20:12:45.348Z
Duration: 17 min
Description: Day 44 | Chipper

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

Tips:
- Start bent over w the knees slightly bent
- The back is flat here so bend the knees as much as you need to to allow for
that
- Make fists w the hands and externally rotate the arms by placing the pinky
finger side next to each other in front of the shoulders
- Keeping the back flat and core engaged squeeze between the shoulder blades
to bring the shoulder blades closer together and pull the arms up and back
with control
Thumbs should be pointing to the ceiling at the end of the move
Come back down with control

Bodyweight Reverse Flies

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants per 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

Chipper

Day 44 | 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 41 | Chipper

Day 42 | 15 min Walk

Day 43 | 5 min Ab AMRAP

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 44 | Chipper

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