Name: Playbook - Callie Bundy - W3/D4 Lower burn
Uploaded: 2020-11-10T18:17:55.302Z
Duration: 45 min
Description: W3/D4 Lower burn

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

Circuit:
- Overhead sandbag squat and press
- Battle rope 
- Hip trust with medicine ball squeeze

Circuit:
- Sandbag lunges 
- Plank to shoulder tap 
- Resistance band hamstring curls 

Circuit:
- Sandbag single leg deadlift and back row 
- Medicine ball plank with leg lift 
- Pop squats holding med ball 

Circuit:
Agility Ladder single leg hops 
Stability ball Single leg hip thrust 15 each 
Side-lying hip raise 15 each side

- 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

- Squeeze the ball with your legs
- Push through your heels raising your hips
- Engage your hamstrings and glutes as you go up

Hip trusts with medicine ball squeeze

Circuit

- 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 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

- 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

- Start with one foot in front of the other
- Hinge at the hips coming down with a neutral spine
- Pull the sandbag up, keeping your elbows close to your body
- Engage your back as you pull the sandbag up
- Extend your arms and return to the initial position engaging your hamstring

Backrow and single leg deadlift

- 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

- 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

Pop squats holding a med ball

- 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

- Keep your hands by your sides 
- Push through your heel
- Raise your hips 
- Squeeze your glutes at the top

W3/D4 Lower burn

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