Name: Playbook - Callie Bundy - W2/D5 Upper burn
Uploaded: 2020-11-10T20:54:00.686Z
Duration: 45 min
Description: W2/D5 Upper burn

Upper Burn :40 on :20 x 4 times

Superset 
- Plank ups 
- Sandbag squat & shoulder press 

Superset 
- Battle rope
- Sandbag lateral pull & spider 

Superset
- Burpees 
- Resistance band pull apart 

Superset
- Medicine ball russian twist and toss 
- Tricep kickbacks 

Superset
- Plank jacks 
- Dumbbell bicep curls

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

Plank ups

- 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

Superset

- 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

- Start in a plank position 
- Pull the sandbag from
one side to the other keeping your core engaged 
- Bring your knee towards your elbow

Sandbag lateral pull and spider

- Place your hands on the floor in front of you
- Hop back landing in a plank position
- Hop forward
- Jump up extending your arms above you

Burpee

- Hold the band with your palms facing down
- Pull the band apart, keeping a slight bend at the elbow 
- Engage the back of your shoulders

Resistance band pull apart

- Lean back until your back is at 45 degrees
- Rotate your torso from one side to the other keeping your core engaged
- Raise your legs off the ground

Medicine ball russian twist

- Keep your elbows close to your head 
- Extend your arms engaging your triceps 
- Come down with a controlled motion

Dumbell tricep extension

- Place your hands underneath your shoulders 
- Keep your spine in a neutral position and your core tight 
- Hop opening and closing your legs

Plank jacks

- Start with a shoulder-width stance
- Rotate the dumbbell as you curl up
- Squeeze your biceps as the dumbbell come up
- Keep your core engaged

W2/D5 Upper burn

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