Name: Playbook - Callie Bundy - W3/D2 Upper burn
Uploaded: 2020-11-10T14:40:48.866Z
Duration: 45 min
Description: W3/D2 Upper burn

Upper Burn :40 on :20 off :40 x 4 times 

Superset:
- Plank shoulder taps
- Medicine ball overhead slam 

Superset:
- High knees 
- Stability ball push-up 

Superset: 
- Battle Rope 
- Medicine Ball Lying Chest Fly 

Superset:
- Sandbag Burpee 
- Sandbag Good Mornings

Superset:
- Stability crunch 
- Stability Ball Roll Out

- Start in a plank position, with your core engaged and spine in a neutral position
- Bring your hand off the floor and touch your opposite shoulder 
- Keep your core engaged

Plank shoulder taps

- Start with a wide stance
- Hold the ball above you, with your arms fully extended
- Slam the ball, as you bring the ball down engage your core
- Catch the ball of the bounce and repeat

Weighted ball: medicine ball overhead slam

Superset

- Place your thighs on the ball and your hands on the floor at shoulder height
- Flex at the elbows to come down
- Engage your chest as you come up

Stability ball pushup

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

High knees

- 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

- Place your upper back ok the ball
- Push through your heels keeping your hips up
- Keep a slight bend at the elbow as your bring your arms in

Medicine ball chest fly

- Place the sandbag on the ground in front of you
- Hop back landing in a plank position, keep your spine in a neutral position
- Hop forward and bring the sandbag above your head
- Increase speed as you feel comfortable

Sandbag burpees

- 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

Supersets

- Start with your knees on the floor and your hands on the ball
- Lean forward, letting the ball roll out in front of you
- Keep you back in a neutral position, don't let your glutes come down
- Roll out until you feel comfortable and roll the ball back keeping your core engaged

Stability ball rollouts

- Sit on the front of a stability ball
- Keep your hands by your head
- Go down with a controlled motion 
- Come up engaging your core

Stability crunch

W3/D2 Upper burn

W1/D1 Lower burn

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

W3/D2 Upper burn

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