Name: Playbook - Callie Bundy - W1/D1 Lower burn
Uploaded: 2020-11-10T16:18:43.614Z
Duration: 45 min
Description: W1/D1 Lower burn

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

Circuit:
- Agility Ladder In & Outs  
- Sandbag curtsy lunge to hammer curl
- Stability ball hip thrusts 

Circuit:
- Sumo squats 
Medicine Ball Lunge and Press  
- Plank leg raise 

Circuit:
- High knees
- Sandbag Good Mornings 
- Mountain climbers 

Circuit:
- Stability ball hip thrust
- Donkey kicks 
- Stability ball side squat

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

Agility ladder in and out

- 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

- 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

Circuit

- Hold the ball at chest height
- Start with a wide stance with your toes pointed out 
- Push your hips back to come down
- Reach parallel and come up
- As you come up engage your inner thighs and glutes

Medicine ball sumo squat

- Hold the sandbag in front of you with both hands
- Step back behind across your foot with your leg 
- Bring your knee down until both legs are at 90
- Return to the initial position engaging your quad and glutes

Sandbag curtsy lunge to hammer curl

- Place both hands on the medicine ball, keep your core engaged
- Raise one leg straight up behind you
- Engage your glute as you raise your leg

Medicine ball plank with leg lift

- Stand tall keeping your chest up
- Increase speed as you feel comfortable

High knees

- Place the sandbag on your shoulders 
- Hinge at the hips and come down with a neutral spine
- Your should feel it in your hamstrings 
- Return to the initial position

Sandbag good mornings

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

Mountain climbers

- Place your hands and knees on the floor
- Keep your spine in a neutral position
- With a bend at the knee, kick up engaging your glute
- Keep your hips squared
- Repeat on the opposite side

Donkey kickbacks

- 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

W1/D1 Lower burn

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