Name: Playbook - Callie Bundy - W4/D4 Lower burn
Uploaded: 2020-11-10T18:43:52.293Z
Duration: 45 min
Description: W4/D4 Lower burn

Lower Burn :30 on :30 off x 4 times 

Superset:
- Sandbag lunge (alternating legs) 
- High knees 

Superset:
- Medicine ball sumo squats 
- Butt kicks 

Superset:
- Single leg hip-thrusts 
- Battle rope 

Superset:
- Sandbag squat & press 
- Agility ladder in and out 

Superset:
- Stability ball crunch 
- Skaters

- 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

- Stand tall keeping your chest up
- Increase speed as you feel comfortable

High knees

Superset

- 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

Medicine ball sumo squat

- Stand tall with your chest up
- Increase speed as you feel comfortable

Butt kicks

- Keep your hands by your sides 
- Push through your heel
- Raise your hips 
- Squeeze your glutes at the top

Single leg hip trusts

- 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 
- 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

- Stand tall, keeping your chest up
- Step in and out of the circles
- Increase speed as you feel comfortable

Agility ladder in and out

- 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

- Hop to one side bringing your back foot behind your front foot
- Hop to the other side 
- Increase speed as you feel comfortable

W4/D4 Lower burn

More workouts from Callie Bundy