Name: Playbook - Callie Bundy - W2/D2 Upper burn
Uploaded: 2020-11-10T19:25:30.338Z
Duration: 45 min
Description: W2/D2 Upper burn

Upper Burn :40 on :20 off :40 X 4 times 

Superset:
- Plank shoulder taps
- Medicine ball overhead slam 

Superset:
- High knees 
- Push ups 

Superset:
- Battle rope
- Medicine ball lying chest press

Superset:
- Sandbag burpee
- Sandbag good mornings 

Superset:
- Bicycle abs
- Stability ball roll out

- Start with a wide stance
- Hold the ball above you, with your arms fully extended
- Slam the ball, as you bring the ball down engage your core
- Catch the ball of the bounce and repeat

Weighted ball: medicine ball overhead slam

- 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

Superset

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

High knees

- 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

- 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

- Keep a slight bend at the elbow as your bring your arms in
- Engage your chest as you bring your arms in
- Focus on the movement

Medicine ball lying chest fly

- 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

- Place the sandbag on your shoulders 
- Hinge at the hips and come down with a neutral spine
- Your should feel it in your hamstrings 
- Return to the initial position

Sandbag good mornings

- 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 hands on the back of your head
- Keep your legs extended above the ground
- Bring your knee toward your chest
- Rotate your torso, bringing your elbow toward your knee engaging your abs
- Repeat on the opposite side
- Keep your lower back on the floor

W2/D2 Upper burn

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