Name: Playbook - Callie Bundy - W1/D1 Lower burn
Uploaded: 2020-11-10T13:57:12.640Z
Duration: 45 min
Description: W1/D1 Lower burn

Lower Burn :30 on :30 off x 4 times 

Superset:
- Battle rope 
- Sandbag lunges 

Superset:
- Overhead sandbag squat 
- Run through agility ladder (two feet in) 

Superset:
- Burpees 
- Sandbag hip thrust 

Superset:
- Pop squats while holding a medicine ball 
- Stability ball hamstring curl 

Superset:
- Medicine ball russian twist 
- Stability ball crunches

- 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 a shoulder width stance 
- Push your hips back, flexing at the knees to come down
- Keep you chest up and back straight as you come down
- Push through your heels to come up
- Soon as you reach the initial position, press the sandbag above you keeping your elbows in front of you

Overhead sandbag squat and press

Run through agility ladder

- Place your hands on the floor in front of you
- Hop back landing in a plank position
- Hop forward
- Jump up extending your arms above you

Burpee

- Place your heels on them ball, and your legs at 90 degrees
- Push through your heels raising your hips
- Squeeze your glutes as you go up

Stability ball hip trust

- Hold the ball at chest height
- Push your hips back and flex at knees to come down
- Keep your chest up
- Come down to parallel and push through your heels extending your legs to come up

Pop squats holding a med ball

- Place your heels on the ball, with your hands by your sides
- Pull the ball towards you raising your hips
- Engage your hamstrings and glutes as you pull towards you
- Extend your legs keeping your core engaged

Stability ball hamstring curl

- Lean back until your back is at 45 degrees
- Rotate your torso from one side to the other keeping your core engaged
- Raise your legs off the ground

Medicine ball russian twist

- Sit on the front of a stability ball
- Keep your hands by your head
- Go down with a controlled motion 
- Come up engaging your core

Stability crunch

W1/D1 Lower burn

First time trying this trainer.  Really liked the format - good for a 50 year old ! Thx!

W1/D1 Lower burn

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