Name: Playbook - Callie Bundy - Arms and core
Uploaded: 2021-04-28T22:48:11.203Z
Duration: 45 min
Description: Arms and core

Upper Burn :30 on :30 off : x 4 times

Circuit:
- Sandbag alternating overhead press 
- Agility ladder (2 feet each) 
- Dumbbell curl to side raise 

Circuit:
- KB swing
- DB row
- Inch worm 

Circuit:
- Medicine ball mountain climbers
- Hip trust to pullover 
- Tricep extensions 

Circuit:
- Stability ball rollouts 
- Plank shoulder taps 
- Sandbag single leg deadlift & row

- Keep your core tight and chest up 
- Press the sandbag over your body

Sandbag alternating overhead press

- Stand tall, keeping your chest up
- Step in and out of the circles
- Increase speed as you feel comfortable

Agility ladder in and out

- Start with a shoulder-width stance
- Curl the dumbbells up engaging your biceps
- Return to the initial position
- Raise the dumbbells laterally, with a slight bend at the elbows
- Come up to shoulder height and return with a controlled motion

Dumbbell curl to side raise

Circuit:

- Hinge at the hips, keep your back straight
- Explode forward with your hips swinging the kb up
- Squeeze your glutes as your hips come forward
- The kb should come up to shoulder height
- Let the kb swing back down and repeat

Kettlebell swing

- Hinge at the hips to come down, keep your back in a neutral position
- Pull the dumbbells up, keeping your elbows close to your body
- Engage your back as you pull the dumbbell up
- Keep your core engaged

Dumbbell back row

- Place your hands on the floor in front of you
- Keep your legs fully extended 
- Walk your self out, without your hips moving from side to side

Inch worms

- Place both hands on the medicine ball
- Keep your back straight and your core engaged
- Bring one knee toward your hand, repeat on the opposite side
- As you bring your knee forward engage your core

Medicine ball mountain climbers

- Push through your heels raising your hips, keep your abs and glutes engaged 
- Keep your elbows slightly bent holding the sandbag
- Engage your chest as you pull the sandbag toward your hips

Sandbag hip trust and pullover

- Keep your elbows close to your head 
- Extend your arms engaging your triceps 
- Come down with a controlled motion

Dumbell tricep extension

- Start with your knees on the floor and your hands on the ball
- Lean forward, letting the ball roll out in front of you
- Keep you back in a neutral position, don't let your glutes come down
- Roll out until you feel comfortable and roll the ball back keeping your core engaged

Stability ball rollouts

- Start in a plank position, with your core engaged and spine in a neutral position
- Bring your hand off the floor and touch your opposite shoulder 
- Keep your core engaged

Plank shoulder taps

- Start with one foot in front of the other
- Hinge at the hips coming down with a neutral spine
- Pull the sandbag up, keeping your elbows close to your body
- Engage your back as you pull the sandbag up
- Extend your arms and return to the initial position engaging your hamstring

Arms and core

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