Name: Playbook - Suncana Sonnenburg - Day 6 | Ladder | 3-6-9
Uploaded: 2024-01-22T20:12:45.176Z
Duration: 10 min
Description: Day 6 | Ladder | 3-6-9

Start by performing 3 reps of
each move for the first set, 6
for the second, 9 for the third.

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

Alt Rev Lunges

Tips:
- start with knees directly over the hips and wrists directly over the shoulders
spine is in a neutral position - which means the hips are on the ground, there is a small low back space then the bottom to top ribs are on the ground, shoulders
are on the ground, a small space/curve at the neck and the back of the head is on
the ground
- shoulders are away from the ears
- belly button pulled to the spine for more core engagement
- keeping the spine exactly where it started aka neutral - start straightening the left leg to the ground slowly and with control and the right arm behind you with
control
- tap the ground and then using that core control bring the arm and leg back to
their starting positions.
repeat on the other side

Bird Dogs

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Tips:
- start out in a plank position but with a slightly wider foot stance for a wider base
much like the push up {move 2} 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.
- activate the core by tucking the pelvis under - this keeps you from dropping
your low back and over-exaggerating your lumbar curve and keeps the spine in a neutral positon
- push the ground away to activate the shoulders and separate the shoulder blades
- squeeze the glutes about 40%
- keep the core active to counter balance and keep the hips even as you bring your
right hand to left shoulder - bring the hand back down and activate through the
palm and then repeat on the other side

Shoulder Taps

Ladder | 3

Ladder | 6

Ladder | 9

Day 6 | Ladder | 3-6-9

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 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 6 | Ladder | 3-6-9

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