Name: Playbook - Callie Bundy - W4/D5 Upper burn
Uploaded: 2020-11-10T18:47:22.234Z
Duration: 45 min
Description: W4/D5 Upper burn

Upper Burn:30 on :30 off x 4 times 

Superset:
- Push ups 
- Pop Squats 

Superset:
- Sandbag alternating overhead press 
- Agility ladder (two feet each) 

Superset:
- Dumbbell back row 
- Kettlebettle swings 

Superset:
- Dumbbell bicep curls 
- Plank to knee tap 

Superset:
- Tricep extension 
- Battle rope

- Keep your spine in a neutral position and your core engaged
- Flex at the elbows to come down
- Push through your hands engaging your chest to come up

Pushups

- 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

Superset

- Keep your core tight and chest up 
- Press the sandbag over your body

Sandbag alternating overhead press

Run through agility ladder

- Hinge at the hips, keep your back straight
- Explode forward with your hips swinging the kb up
- Squeeze your glutes as your hips come forward
- The kb should come up to shoulder height
- Let the kb swing back down and repeat

Kettlebell swing

- Hinge at the hips to come down, keep your back in a neutral position
- Pull the dumbbells up, keeping your elbows close to your body
- Engage your back as you pull the dumbbell up
- Keep your core engaged

Dumbbell back row

- 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

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

Plank to knee tap

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

Dumbell tricep extension

- 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

W4/D5 Upper burn

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