Name: Playbook - Callie Bundy - W3/D2 Upper burn
Uploaded: 2020-11-10T18:12:58.986Z
Duration: 45 min
Description: W3/D2 Upper burn

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

Circuit:
- Sandbag burpees 
- Resistance band chest flys 
- Stability ball roll out 

Circuit:
- Agility ladder run through 
- Dumbbell squat and press 
- Dumbbell bicep curl 

Circuit:
- Stability ball push Ups 
- Resistance band kickbacks 
- Sandbag overhead press 

Circuit:
- Battle rope 
- Sandbag bicep curl press
- Bicycle abs

- 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

- Keep a slight bend at the elbow as your bring your arms in
- Engage your chest as you bring your arms in
- Focus on the movement

Medicine ball lying chest fly

- 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

Circuit

Run through agility ladder

- 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

- 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

Dumbbell bicep curl

Stability ball pushups

- Keeping a neutral spine and your elbows high
- Extend your arms behind you engaging your triceps
- Your elbows should be close to your body
- Come down with a controlled motion

Dumbbell kickback

- Keep your core tight and chest up 
- Press the sandbag over your body

Sandbag alternating overhead 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

- Place your hands on the back of your head
- Keep your legs extended above the ground
- Bring your knee toward your chest
- Rotate your torso, bringing your elbow toward your knee engaging your abs
- Repeat on the opposite side
- Keep your lower back on the floor

W3/D2 Upper burn

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