Name: Playbook - Callie Bundy - W4/D1 Lower burn
Uploaded: 2020-11-10T18:40:11.006Z
Duration: 45 min
Description: W4/D1 Lower burn

Lower Burn :45 on :15 off : x 4 times

Superset:
- Battle rope 
- Sandbag lunges  (alternating legs) 

Superset:
- Overhead sandbag squat
- Run through agility ladder (two feet in) 

Superset:
- Burpees 
- Sandbag hip thrust and pullover 

Superset:
- Pop squats while holding the medicine ball 
- Stability ball hamstring curl 

Superset:
- Stability ball v-ups 
- Side-Lying Clam Raise (20 each side)

- 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

- 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

Superset

- 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

Run through agility ladder

- 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

- Push through your heels raising your hips, keep your abs and glutes engaged 
- Keep your elbows slightly bent holding the sandbag
- Engage your chest as you pull the sandbag toward your hips

Sandbag hip trust and pullover

Pop squats holding a med ball

- 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 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

W4/D1 Lower burn

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