Name: Playbook - Callie Bundy - W4/D4 Lower burn
Uploaded: 2020-10-28T17:13:36.700Z
Duration: 45 min
Description: W4/D4 Lower burn

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

Superset:
Sandbag lunge & woodchop 
Stability ball hip-thrust 

Superset:
Medicine ball rock and roll 
Medicine ball lunge & twist 

Superset:
Squats 
Sandbag deadlifts 

Superset:
Agility ladder single leg jumps 
Stability ball hamstring curls 

Superset:
Froggies 
Resistance band hip-abduction

- Hold the sandbag with both hands
- Step forward, bring your back knee down
- Rotate your upper body keeping your core engaged

Sandbag lunge & woodchop

- Place your heels on them ball, and your legs at 90 degrees
- Push through your heels raising your hips
- Squeeze your glutes as you go up

Stability ball hip trust

Supersets

- Hold the medicine ball in both hands
- Sit on the floor and rollback
- Roll forward keeping your core engaged
- Place your feet on the floor and return to the initial position

Medicine ball rock and roll up

- 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

- 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

- 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

Superset

W4/D4 Lower burn

W1/D1 Lower burn

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

W4/D4 Lower burn

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