Name: Playbook - Callie Bundy - W3/D1 Lower burn
Uploaded: 2020-11-10T18:09:41.952Z
Duration: 45 min
Description: W3/D1 Lower burn

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

Circuit:
- Alternating lunge with the sandbag 
- Medicine ball toe taps 
- Medicine ball plank with leg lift 

Circuit:
- Pop squats 
- Stability ball hip thrust
- Side-lying hip abduction (15 each leg )

Circuit:
- Stability ball wall sit 
- Sandbag good morning 
- Stability ball hamstring curl 

Circuit: 
- Burpees
- Donkey kicks (alternating legs) 
- Side-lying clam raise (15 each side)

- 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

Medicine ball toe taps

- Place both hands on the medicine ball, keep your core engaged
- Raise one leg straight up behind you
- Engage your glute as you raise your leg

Medicine ball plank with leg lift

Circuit

- 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

Regular pop squats

- 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

- Raise your leg engaging your abductors and glute

Side lying hip abduction

- 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 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

- 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

- 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

- Start with your hands and feet on the floor with your legs at 90 degrees
- Hop, bring your feet toward your glutes
- Land softly and repeat
- Increase speed as you feel comfortable

W3/D1 Lower burn

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