Name: Playbook - Callie Bundy - W2/D4 Lower burn
Uploaded: 2020-11-10T20:53:34.173Z
Duration: 45 min
Description: W2/D4 Lower burn

Lower Burn :40 on :20 x 4 times

Superset:
- But kicks
- Sandbag curtsy lunge & hammer curl 

Superset:
- Medicine ball squat jumps 
- Stability ball hip-thrust 

Superset:
- Plank to knee tap 
- Dumbbell squat to press

Superset:
- Agility ladder run through 
- Stability ball squat 

Superset: 
- Stability ball hamstring curl
- Side lying clam raise

- Hold the sandbag in front of you with both hands
- Step back behind across your foot with your leg 
- Bring your knee down until both legs are at 90
- Return to the initial position engaging your quad and glutes

Sandbag curtsy lunge to hammer curl

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

Butt kicks

Superset

- 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

- Place your heels on them ball, and your legs at 90 degrees
- Push through your heels raising your hips
- Squeeze your glutes as you go up

Stability ball hip trust

- Start in a plank position, keep your core engaged 
- Raise one hand off the floor and touch your opposite knee

Plank to knee tap

- Hold the dumbbells by your sides
- Push your hips back as you come down, keep your chest up and back straight
- Reach parallel and push through your heels extending your legs to come up
- Bring the dumbbells up, to above your shoulder
- Press the dumbbells up, engaging your shoulders

Dumbbell squat and press

Run through agility ladder

- 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

- 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

W2/D4 Lower burn

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