Name: Playbook - Callie Bundy - W1/D1 Lower burn
Uploaded: 2020-11-10T18:59:13.031Z
Duration: 45 min
Description: W1/D1 Lower burn

Lower Burn :45 on :15 off x 4 times

Superset:
- Agility ladder single leg hops (left all the way through, turnaround right all the way through) 
- Sandbag deadlifts 

Superset: 
- Donkey kick 
- Hip-thrust with medicine ball squeeze 

Superset:
- Medicine ball walking lunge, twist & slam 
- Opposite knee mountain climbers 

Superset:
- Battle rope
- Stability ball side squat 

Superset:
- Plank jacks
- Med ball plank leg lifts

- 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

- Hinge at the hips common straight down
- Keep a slight bend at the knee 
- Come down to shin height and pull up engaging your hamstrings and glutes

Sandbag deadlift

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

- Squeeze the ball with your legs
- Push through your heels raising your hips
- Engage your hamstrings and glutes as you go up

Hip trusts with medicine ball squeeze

- Start with a neutral spine, with your hands straight underneath your shoulders 
- Bring your knee towards your opposite elbow
- Increase speed as you feel comfortable

Opposite knee mountain climbers

- Hold the medicine ball at chest height and step back
- Rotate your torso keeping your core engaged as you step back
- Slam the ball on the floor and return to the initial position
- Repeat on the opposite side
- Keep your chest high through the entire movement

Medicine ball reverse lunges with a twist and slam

- 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 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 squat

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

Plank jacks

- 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

W1/D1 Lower burn

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