Name: Playbook - Callie Bundy - W1/D2 Upper burn
Uploaded: 2020-11-10T13:58:04.804Z
Duration: 45 min
Description: W1/D2 Upper burn

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

Karen

Mozoun

Upper Burn :30 on :30 off Repeat 4 times 

Superset:
- Medicine ball overhead slams
- Dumbbell bicep curls

Superset:
- Sandbag bent over rows 
- Speed rope 

Superset:
- Sandbag plank pulls 
- Mountain climbers 

Superset:
- Resistance band overhead press 
- Inch work 

Superset:
- Dumbbell tricep kickback 
- Agility ladder (single foot each)

- Start with a wide stance
- Hold the ball above you, with your arms fully extended
- Slam the ball, as you bring the ball down engage your core
- Catch the ball of the bounce and repeat

Weighted ball: medicine ball overhead slam

- 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

Superset

- Keep your back straight and core engaged 
- Pull the sandbag up, keeping your elbows close to your body 
- Engage your back as you come up

Sandbag bent over rows

- 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

- Start in a plank position 
- Pull the sandbag from one side to the other 
- Keep your core engaged

Sandbag plank pull

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

Mountain climbers

- Place your hands on the floor in front of you
- Keep your legs fully extended 
- Walk your self out, without your hips moving from side to side

Inch worms

- Hold the band with your palms facing down
- Pull the band apart, keeping a slight bend at the elbow 
- Engage the back of your shoulders

Resistance band pull apart

- 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

- Keeping a neutral spine and your elbows high
- Extend your arms behind you engaging your triceps
- Your elbows should be close to your body
- Come down with a controlled motion

W1/D2 Upper burn

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