Name: Playbook - Callie Bundy - W2/D2 Upper burn
Uploaded: 2020-11-10T14:13:51.645Z
Duration: 45 min
Description: W2/D2 Upper burn

Mozoun

Upper Burn :30 on :30 off x 4 times 

Superset:
- Toe taps on a medicine ball
- Sandbag deadlift

Superset:
- Tricep push-up with a mountain climbers 
- Sandbag hip trust and pull-over 

Superset:
- Battle rope  
- Dumbbell lat raise 

Superset:
- Agility ladder through ladder
- Stability ball push-ups 

Superset:
- Sandbag hammer curls 
- Bench dips

Medicine ball toe taps

- 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

Superset

- Start in a plank position
- Flex at the elbows to come down, keep your elbows close to your body
- Push through your hands, extending your arms to come up
- Focus on engaging your triceps as you come up
- Bring your knee toward your elbow, repeat on the opposite side

Tricep push-up with mountain climbers

- 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

- 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

- Hold the dumbbells with your palms facing you
- Raise the dumbbells until your reach shoulder height 
- Keep a slight bend at the elbow

Dumbbell lat raise

- Flex at the elbows to come down
- Engage your chest as you come up
- The ball should be at thigh height

Stability ball pushups

- 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

- Hold the sandbag with your thumbs facing up
- Curl the sandbag up engaging your biceps

Sandbag hammer curl

- Place your hands on the bench, with your palms facing away from you
- Flex at the elbows to come straight down
- Come down until your arms reach 90 degrees
- Push through your hands, extending your arms engaging your triceps to come up
- Keep your elbows close to your body

Bench dips

W2/D2 Upper burn

W1/D1 Lower burn

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

W2/D2 Upper burn

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