Name: Playbook - Callie Bundy - W2/D5 Upper burn
Uploaded: 2020-11-10T14:31:49.653Z
Duration: 45 min
Description: W2/D5 Upper burn

Upper burn:30 on :30 off x 4 times 

Superset:
- Plank ups  
- Sandbag kneeling around the worlds 

Superset:
- Sandbag lunges 
- Overhead sandbag squat and press

Superset:
- Battle rope 
- Medicine Ball Alternating push up 

Superset:
- Agility ladder medicine ball single-leg lateral hop 
- Dumbbell curl to side raise 

Superset:
- Medicine ball mountain climbers
- Alternating toe touches

- Hold the sandbag with both hands
- Rotate the bag around your head keeping your core engaged

Sandbag kneeling around the worlds

- Start in a plank position with your hands underneath your shoulders
- Bring your forearm to the floor 
- Keep your core tight

Plank ups

Superset

- Hold the sandbag with both hands
- Step forward 
- Bring your back knee down until both legs are at 90 degrees
- Step back to the initial position and repeat

Sandbag lunge

- 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

- 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 your back straight and your core engaged
- Flex at the elbows to come down
- Engage your chest as you come up
- Place your knees on the floor after each pushup and roll the ball from one hand to the other

Medicine alternating push-up

- 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 with a shoulder-width stance
- Curl the dumbbells up engaging your biceps
- Return to the initial position
- Raise the dumbbells laterally, with a slight bend at the elbows
- Come up to shoulder height and return with a controlled motion

Dumbbell curl to side raise

- Place both hands on the medicine ball
- Keep your back straight and your core engaged
- Bring one knee toward your hand, repeat on the opposite side
- As you bring your knee forward engage your core

Medicine ball mountain climbers

- Lay on the floor, with your hands by your sides
- Raise one leg, reach toward your toe with your opposite hand
- Keep your lower back on the floor, keeping your core engaged
- Repeat on the opposite side

Alternating toe touch

W2/D5 Upper burn

W1/D1 Lower burn

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

W2/D5 Upper burn

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