Name: Playbook - Callie Bundy - W1/D4 Lower burn
Uploaded: 2020-11-10T16:43:51.825Z
Duration: 45 min
Description: W1/D4 Lower burn

Lower burn :40 on :20 off : x 4 times

Circuit:
- High knees 
- Donkey kicks 
- Sandbag sumo deadlift 

Circuit:
- Single leg hip trust
- Mountain climber twist 
- Medicine ball rock and roll up 

Circuit:
- Agility ladder single leg jumps 
- Side lying clam raise 
- Medicine ball reverse lunge 

Circuit:
- Stability ball squat 
- Medicine ball plank with leg lift 
- Hip bridge with medicine ball squeeze

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

High knees

- 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

- Start with a wide stance with your toes pointing out
- Push your hips back as you come down
- Push through your heels extending your legs as you come up
- Engage your inner thighs and glutes as you come up

Sandbag sumo deadlift

Circuit:

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

Single leg hip trusts

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

Mountain climbers

- Hold the medicine ball in both hands
- Sit on the floor and rollback
- Roll forward keeping your core engaged
- Place your feet on the floor and return to the initial position

Medicine ball rock and roll up

- 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

- Lay on your side 
- Raise your knee engaging your adductors and your glutes

Side lying clam raise

- 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

- Start with a wide stance
- Hold the ball in front of you
- Push your hips back flexing at the knees
- Keep your chest up as you come down
- Reach parallell
- Push through your heels, extending your legs to com up

Stability ball squat

- 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

- 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/D4 Lower burn

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