Name: Playbook - Suncana Sonnenburg - Day 48 | Circuit
Uploaded: 2024-01-22T20:12:45.362Z
Duration: 15 min
Description: Day 48 | Circuit

Repeat the exercises in order they appear in the circuit.
Take as much rest as you need before starting again at the first exercise.
Repeat circuit a total of 5x.

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 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

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

Circuit

Day 48 | Circuit

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 48 | Circuit

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