Name: Playbook - Suncana Sonnenburg - Day 53 | 10-1 Glutes + Abs
Uploaded: 2024-01-22T20:12:45.378Z
Duration: 19 min
Description: Day 53 | 10-1 Glutes + Abs

Do each of these moves 10x for set 1, 9 x for set 2, 8x for set 3 etc to 1x

Tips:
- start out with your weight evenly distributed on both feet and both feet facing forward
- brace the core and tuck the pelvis {tailbone slightly under} to create a perfect cylinder for your core
- shift the weight to the right foot but keep the hips even
- step the left toes a full stride length back
- keep the integrity of the ribs and tip forward w the upper body just a smidge
- avoid the ribs flaring forward or loosing the core stability - belly button to spine
is a great thing to think of
- keep the glutes turned on as you lower the left knee down to the ground
avoid gripping the ground with your front toes
- to stand back up squeeze the glutes
- keep the core braced and push into the back toes and the front heel bring the left foot to meet the right

Alternating Reverse Lunges 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

- 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

10-1 Glutes + Abs

Day 53 | 10-1 Glutes + Abs

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 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 53 | 10-1 Glutes + Abs

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