Name: Playbook - Suncana Sonnenburg - Day 54 | 15 min AMRAP
Uploaded: 2024-01-22T20:12:45.382Z
Duration: 15 min
Description: Day 54 | 15 min AMRAP

Set a 15 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

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

Tips:
- Start with feet parallel
- Core engaged and ribs over the pelvis, shoulders stacked on top of ribs
- Shift weight to the left foot, keeping the toes of the left foot light and heels
and toe mounds evenly distributing weight
- Tip your upper body forward and lift the right leg back - keeping the hips in
a straight line
- Avoid shifting the hips over to the left foot and allowing the right hip to open
up. Instead dial the right hip down so that it is facing the floor
- Squeeze left glute to stand back up to the starting position
- Repeat on the other side

Single leg deadlift / side

Tips:
- This is just a braced top position of a push up
- 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 - 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 {if you have wrist struggles there is always the option of doing this on your knuckles w a fist but remember that regaining
full range of motion in all areas - including your wrists is always best}

High Plank

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

15 min AMRAP

Day 54 | 15 min 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 54 | 15 min AMRAP

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