Name: Playbook - Callie Bundy - W4/D1 Lower burn
Uploaded: 2020-11-10T20:48:23.885Z
Duration: 45 min
Description: W4/D1 Lower burn

Lower Burn :40 on :20 off : x 4 times

Circuit:
- Burpees 
- Medicine ball reverse lunges with a twist and slam 
- Sandbag deadlifts 

Circuit:
- Agility ladder single leg jumps 
- Stability ball side lunge 
- Hip thrust with a sandbag pull over

Circuit:
- Sandbag curtsy lunge with a hammer curl 
- Dumbbell kickbacks 
- Donkey kicks 

Circuit:
- Pop squats 
- Medicine ball sumo squat 
- Side lying clam raise

- 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 medicine ball at chest height and step back
- Rotate your torso keeping your core engaged as you step back
- Slam the ball on the floor and return to the initial position
- Repeat on the opposite side
- Keep your chest high through the entire movement

Medicine ball reverse lunges with a twist and slam

- Hinge at the hips common straight down
- Keep a slight bend at the knee 
- Come down to shin height and pull up engaging your hamstrings and glutes

Sandbag deadlift

Circuit

- 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

- Start with a wide stance
- Hold the ball in front of you
- Push your hips back flexing at the knees
- Keep your chest up as you come down
- Reach parallell
- Push through your heels, extending your legs to com up

Stability ball squat

- 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

- Hold the sandbag in front of you with both hands
- Step back behind across your foot with your leg 
- Bring your knee down until both legs are at 90
- Return to the initial position engaging your quad and glutes

Sandbag curtsy lunge to hammer curl

- Keeping a neutral spine and your elbows high
- Extend your arms behind you engaging your triceps
- Your elbows should be close to your body
- Come down with a controlled motion

Dumbbell kickback

- Start with your hands and feet on the floor with your legs at 90 degrees
- Hop, bring your feet toward your glutes
- Land softly and repeat
- Increase speed as you feel comfortable

Donkey kicks

- 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

Regular pop squats

- Hold the ball at chest height
- Start with a wide stance with your toes pointed out 
- Push your hips back to come down
- Reach parallel and come up
- As you come up engage your inner thighs and glutes

W4/D1 Lower burn

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