Name: Playbook - Callie Bundy - W3/D5 Upper burn
Uploaded: 2020-11-10T20:48:43.026Z
Duration: 45 min
Description: W3/D5 Upper burn

Day 5: Upper Burn :40 on :20 off : x 4 times

Circuit:
- Medicine ball slams 
- Plank-to-knee taps 
- Resistance band side raises 

Circuit:
- Battle ropes
- Resistance band bicep curls 
- Resistance band over head tricep press 

Circuit:
- Overhead sandbag squat 
- Resistance band pull apart 
- Stability ball back extensions 

Circuit:
- Stability ball push up 
- Stability ball tricep dips 
- Stability ball crunch

- 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

- Start in a plank position, keep your core engaged 
- Raise one hand off the floor and touch your opposite knee

Plank to knee tap

- Hold the dumbbells with your palms facing you
- Raise the dumbbells until your reach shoulder height 
- Keep a slight bend at the elbow

Dumbbell lat raise

Circuit

- 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 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

- Keep your elbows close to your head 
- Extend your arms engaging your triceps 
- Come down with a controlled motion

Dumbell tricep extension

- 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

- 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

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

Stability ball back extension

- 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

- Place your hands on the bench, with your palms facing away from you
- Flex at the elbows to come straight down
- Come down until your arms reach 90 degrees
- Push through your hands, extending your arms engaging your triceps to come up
- Keep your elbows close to your body

Bench dips

- 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

W3/D5 Upper burn

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