Name: Playbook - Callie Bundy - W3/D5 Upper burn
Uploaded: 2020-11-10T14:54:12.347Z
Duration: 45 min
Description: W3/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 extension

Superset:
- Plank shoulder taps 
- 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

Sandbag

- 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

- 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 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

W3/D5 Upper burn

W1/D1 Lower burn

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

W3/D5 Upper burn

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