Name: Playbook - Suncana Sonnenburg - Day 5 - Arm AMRAP
Uploaded: 2024-01-22T20:12:45.108Z
Duration: 20 min
Description: Day 5 - Arm AMRAP

AMRAP stands for as many reps as possible 
Set a 20 min timer 
Do the full set all the way through and repeat as many times as possible until the 20 min timer goes off.
Take time to rest whenever you need it and track how many times you got through the full workout at the end.

Start in a strong plank position with a wide base
Lift one hand and take a step forward w it
Take your other hand and take a step forward w it
Repeat until you have stretched as far as you can w your core still engaged 
Walk your hands back into a plank position 
Repeat

Plank Walk Outs

Start w your low back on the ground and propped up on your forearms 
Feet on the ground knees pointing to the ceiling 
Use your triceps to lift yourself into a reverse table 
Release your right hand and left foot off of the ground 
Reach them to the sky and touch your toes w your hand 
Repeat on the other side 
Come back to starting position 
Repeat

Tricep Extension to Crab Toe Reach

Start in a lifted table position w one foot on top of the other 
Pivot on the standing toes as you walk your hands 4 steps to the left 
Then repeat going 4 steps to the right
Repeat twice

Rotating Lateral Bear Walks

Start in a plank position w your feet against the wall
Wall your feet up until they are flat against the  wall and slightly above the shoulders 
Keep your body in a straight line

Wall Plank

Start in a high plank position w feet wide for sturdy base 
Release one elbow to the ground
Then the other 
Once you are in a low plank 
Lift one hand and tap the opposing shoulder 
Bring it back down 
Repeat on the other side 
Lift one shoulder off the ground and place the hand on the floor 
Push into the hand to bring the other hand to the floor to bring yourself back to high plank 
Repeat

Plank Up Downs w Shoulder Tap

Arms AMRAP

Day 5 - Arm AMRAP

Disclaimer | Listen to Your Body

Suncana

I’ve barely started, but I’m pretty darn sure I’ll be transformed in a few weeks if I keep this up! Amazing program 💃

Lilly

Been too busy tk workout lately, this challenge is definitely a great way to get back at it again 🔥🔥🔥👌

Day 5 - Arm AMRAP

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