Name: Playbook - Callie Bundy - W2/D4 Lower burn
Uploaded: 2020-11-10T17:56:27.632Z
Duration: 45 min
Description: W2/D4 Lower burn

Lower burn :30 on :30 off : x 4 times

Circuit:
- Medicine ball pop squats 
- Sandbag hipthrust 
- Stability ball hamstring curl 

Circuit:
- Sandbag lunge & woodchop 
- Skaters 
- Hip thrust with medicine ball squeeze 

Circuit:
- Agility ladder in & out 
- Around the world lunges (front, side, reverse) 
- Butterfly bridge 

Circuit:
- Butt kicks 
- Sandbag deadlift
- Side lying clam raises

- Keep your chest up abs back straight
- Hop landing in a wide stance 
- Push your hips back as you come down
- Hop and land in the initial position

Pop squats holding a med ball

- 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

- Place your heels on the ball, with your hands by your sides
- Pull the ball towards you raising your hips
- Engage your hamstrings and glutes as you pull towards you
- Extend your legs keeping your core engaged

Stability ball hamstring curl

Circuit

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

Sandbag lunge & woodchop

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

Skaters

- 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

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

Agility ladder in and out

- Start with a shoulder-width stance
- Stand tall, keeping your chest up
- Step forward, bring your back knee down until it reaches 90 degrees
- Return to the initial position and step sideways
- Push your hips back to come down, keep on leg extended
- Return to the initial position
- Step backward and bring your back knee down
- Return to the initial position

Around the world lunges

- 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

Butterfly bridge

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

Butt kicks

- Hinge at the hips common straight down
- Keep a slight bend at the knee 
- Come down to shin height and pull up engaging your hamstrings and glutes

W2/D4 Lower burn

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