Name: Playbook - Callie Bundy - W1/D4 Lower burn
Uploaded: 2020-11-10T13:59:07.399Z
Duration: 45 min
Description: W1/D4 Lower burn

Mozoun

Lower Burn :30 on :30 off x 4 times 

Superset:
- Sandbag lunge (alternating legs) 
- High knees

Superset:
- Medicine ball sumo squats 
- Butt kicks 

Superset:
- Single leg hip-thrusts 
- Battle ropes

Superset:
- Sandbag squat & press 
- Agility ladder in and out 

Superset:
- Stability ball crunch 
- Skaters

- 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

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

High knees

Superset

- Keep your hands by your sides 
- Push through your heel
- Raise your hips 
- Squeeze your glutes at the top

Single leg hip trusts

- 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 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

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

Agility ladder in and out

- 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

- Hop to one side bringing your back foot behind your front foot
- Hop to the other side 
- Increase speed as you feel comfortable

Skaters

W1/D4 Lower burn

W1/D1 Lower burn

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

W1/D4 Lower burn

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