Name: Playbook - Callie Bundy - W1/D4 Lower burn
Uploaded: 2020-11-10T19:09:54.834Z
Duration: 45 min
Description: W1/D4 Lower burn

Lower Burn :45 on :15 off x 4 times

Superset:
- Sandbag burpees 
- Sandbag hip-thrust & pullover 

Superset:
- Agility ladder down and back 
- Stability Ball Overhead Squat 

Superset:
- Plank shoulder taps
- Sandbag reverse lunge & woodchop 

Superset:
- Sandbag lateral pull and spider 
- Single leg medicine ball hip-thrust

Superset:
- Battle rope 
- Butterfly bridge

- 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

- Push through your heels raising your hips, keep your abs and glutes engaged 
- Keep your elbows slightly bent holding the sandbag
- Engage your chest as you pull the sandbag toward your hips

Sandbag hip trust and pullover

Superset

- 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

- 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

- Start in a plank position, with your core engaged and spine in a neutral position
- Bring your hand off the floor and touch your opposite shoulder 
- Keep your core engaged

Plank shoulder taps

- Hold the sandbag with both hands
- Step forward, bring your back knee down
- Rotate your upper body keeping your core engaged

Sandbag lunge & woodchop

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

Single leg hip trusts

- Start in a plank position 
- Pull the sandbag from
one side to the other keeping your core engaged 
- Bring your knee towards your elbow

Sandbag lateral pull and spider

- 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

- Lay on the floor, with your feet together
- Push through your feet, raising your hips off the floor
- Squeeze your glutes at the top
- Come down with a controlled motion

W1/D4 Lower burn

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