Name: Playbook - Callie Bundy - Upper body supersets
Uploaded: 2021-04-28T22:53:35.305Z
Duration: 45 min
Description: Upper body supersets

Upper Burn :45 on :15 off x 4 times 

Superset:
- Bicycle abs  
- Sandbag kneeling around the worlds 

Superset:
- Battle rope 
- Medicine ball alternating push up 

Superset:
- Agility ladder medicine ball single-leg lateral hop 
- Dumbbell curl 

Superset:
- Medicine ball mountain climber 
- Alternating toe touches

- Hold the sandbag with both hands
- Rotate the bag around your head keeping your core engaged

Sandbag kneeling around the worlds

- 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

Superset

- Hold the dumbbells by your sides
- Push your hips back as you come down, keep your chest up and back straight
- Reach parallel and push through your heels extending your legs to come up
- Bring the dumbbells up, to above your shoulder
- Press the dumbbells up, engaging your shoulders

Dumbbell squat and press

- 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

- 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

- Keep your back straight and your core engaged
- Flex at the elbows to come down
- Engage your chest as you come up
- Place your knees on the floor after each pushup and roll the ball from one hand to the other

Medicine alternating push-up

- Hold the ball at chest height, with both hands
- Lift one foot off the floor
- Hop from circle to circle
- Get to the end and switch legs to return
- Increase speed as you feel comfortable

Agility ladder medicine ball single leg lateral hop

- Start with a shoulder-width stance
- Rotate the dumbbell as you curl up
- Squeeze your biceps as the dumbbell come up
- Keep your core engaged

Dumbbell bicep curl

- 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

- Lay on the floor, with your hands by your sides
- Raise one leg, reach toward your toe with your opposite hand
- Keep your lower back on the floor, keeping your core engaged
- Repeat on the opposite side

Upper body supersets

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