Name: Playbook - Callie Bundy - Hamstrings + glutes + cardio
Uploaded: 2021-04-28T22:54:10.515Z
Duration: 45 min
Description: Hamstrings + glutes + cardio

Lower burn :40 on :20 off : x 4 times

Superset:
- Battle rope 
- Keep Sandbag lunge 

Superset:
- Sandbag burpees 
- Donkey kicks (alternating legs) 

Superset:
- Lateral run through agility ladder 
- Side lunge holding medicine ball 

Superset:
- Mountain Climbers 
- Side lying hip abduction 

Superset:
- Plank Jacks 
- Bicycle abs

- Push your hips back flexing at the knees to come down
- Keep your chest up, and your back straight 
- Increase speed as you feel comfortable

Battle rope

- Hold the sandbag with both hands
- Step forward 
- Bring your back knee down until both legs are at 90 degrees
- Step back to the initial position and repeat

Sandbag lunge

Superset

- Start with your hands and feet on the floor with your legs at 90 degrees
- Hop, bring your feet toward your glutes
- Land softly and repeat
- Increase speed as you feel comfortable

Donkey kicks

- Place the sandbag on the ground in front of you
- Hop back landing in a plank position, keep your spine in a neutral position
- Hop forward and bring the sandbag above your head
- Increase speed as you feel comfortable

Sandbag burpees

Run through agility ladder

- Hold the ball in front of your with both hands
- Step to one side
- Push your hips back flexing at the knee to come down
- Keep one leg extended, and your chest up 
- Step back to the starting position and repeat on the opposite side

Stability ball side lunge

- Keep your back in a neutral position 
- Bring your knee toward your elbow 
- Increase speed as you feel comfortable

Mountain climbers

- Raise your leg engaging your abductors and glute

Side lying hip abduction

- Place your hands on the back of your head
- Keep your legs extended above the ground
- Bring your knee toward your chest
- Rotate your torso, bringing your elbow toward your knee engaging your abs
- Repeat on the opposite side
- Keep your lower back on the floor

Bicycle abs

- Place your hands underneath your shoulders 
- Keep your spine in a neutral position and your core tight 
- Hop opening and closing your legs

Hamstrings + glutes + cardio

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