Name: Playbook - Callie Bundy - W3/D5 Upper burn
Uploaded: 2020-11-10T18:36:13.177Z
Duration: 45 min
Description: W3/D5 Upper burn

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

Circuit:
- Medicine Ball Over Head Slams 
- Inchworm 
- Dumbbell curls to side raise 

Circuit: 
- Sandbag plank pulls 
- Battle rope
- Dumbbell back row 

Circuit:
- Mountain Climbers 
- Pushups
- DB front raises 

Circuit:
- Stability crunch
- Stability ball back extension
- Bicycles

- 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

- Place your hands on the floor in front of you
- Keep your legs fully extended 
- Walk your self out, without your hips moving from side to side

Inch worms

- Start with a shoulder-width stance
- Curl the dumbbells up engaging your biceps
- Return to the initial position
- Raise the dumbbells laterally, with a slight bend at the elbows
- Come up to shoulder height and return with a controlled motion

Dumbbell curl to side raise

Circuit

- Start in a plank position 
- Pull the sandbag from one side to the other 
- Keep your core engaged

Sandbag plank pull

- 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

- Hinge at the hips to come down, keep your back in a neutral position
- Pull the dumbbells up, keeping your elbows close to your body
- Engage your back as you pull the dumbbell up
- Keep your core engaged

Dumbbell back row

- Keep your back in a neutral position 
- Bring your knee toward your elbow 
- Increase speed as you feel comfortable

Mountain climbers

- Keep your spine in a neutral position and your core engaged
- Flex at the elbows to come down
- Push through your hands engaging your chest to come up

Pushups

- Raise the dumbbells keeping your core tight
- Come up to shoulder height and come down with a controlled motion
- Keep a slight bend at the elbow

Dumbbell front raise

- 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

- Place your abs on the ball
- Raise your upper body engaging your glutes
- Focus on form

Stability ball back extension

- 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/D5 Upper burn

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