Name: Playbook - Suncana Sonnenburg - Day 8 | Circuit
Uploaded: 2024-01-22T20:12:45.183Z
Duration: 5 min
Description: Day 8 | 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 3x.

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 3x.

- 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

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

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

Tips:
- keep even weight on the feet
- push into the ground and activate the glutes {butt muscles} by keeping the
feet steady but turning out at the hips like you are going to turn the feet out
but not letting them move
- Bend at the hips first - sit back like you about to sit into a chair
- keep the ribs stacked over the pelvis and the head stacked over the ribs. aka
keeping the spine in a neutral line.
this should keep your gaze neutral too a few - a few feet in front of you on
the floor at the bottom
this should also keep your core braced and engaged throughout the
movement.
- to come back up push the feet into the ground
- focus on squeezing your glutes to come back up

Bodyweight Squat

Circuit

Day 8 | 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 8 | Circuit

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