Name: Playbook - Callie Bundy - W1/D2 Upper burn
Uploaded: 2020-11-10T16:34:51.491Z
Duration: 45 min
Description: W1/D2 Upper burn

Upper Burn :40 on :20 x repeat 4 times

Circuit:
- Battle Rope 
- Stability Ball Medicine Ball Chest Fly 
- Push Ups 

Circuit:
- Stability crunch
- Bicep Curl & Press 
- Tricep Kickback 

Circuit: 
- Sandbag Single Leg Deadlift & Row 
- Stability Ball Kneeling Rollout :
- Stability Ball I-Y-T Raise 

Circuit:
- Sandbag burpee
- Dumbbell front raises 
- Mountain climbers

- 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

- Place your upper back ok the ball
- Push through your heels keeping your hips up
- Keep a slight bend at the elbow as your bring your arms in

Medicine ball chest fly

- Keep your spine in a neutral position and your core engaged
- Flex at the elbows to come down
- Push through your hands engaging your chest to come up

Pushups

Circuit

- 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

- Start with a shoulder-width stance
- Curl the dumbbells up, squeezing your biceps as you go up
- Press the dumbbells up above you
- Keep you core engaged

Dumbbell curl to press

- 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

Dumbbell kickback

- Start with your knees on the floor and your hands on the ball
- Lean forward, letting the ball roll out in front of you
- Keep you back in a neutral position, don't let your glutes come down
- Roll out until you feel comfortable and roll the ball back keeping your core engaged

Stability ball rollouts

- Place your knees on the floor with your chest on the ball
- Raise your arms in an I-Y-T
- Engage the back of your shoulders as you go up

Stability ball I-Y-T raise

- Start with one foot in front of the other
- Hinge at the hips coming down with a neutral spine
- Pull the sandbag up, keeping your elbows close to your body
- Engage your back as you pull the sandbag up
- Extend your arms and return to the initial position engaging your hamstring

Backrow and single leg deadlift

- Place the sandbag on the ground in front of you
- Hop back landing in a plank position, keep your spine in a neutral position
- Hop forward and bring the sandbag above your head
- Increase speed as you feel comfortable

Sandbag burpees

- Raise the dumbbells keeping your core tight
- Come up to shoulder height and come down with a controlled motion
- Keep a slight bend at the elbow

Dumbbell front raise

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

W1/D2 Upper burn

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