Name: Playbook - Callie Bundy - W4/D5 Upper burn
Uploaded: 2020-11-10T20:20:24.683Z
Duration: 45 min
Description: W4/D5 Upper burn

Circuit
- Sandbag kneeling around the worlds 
- DB band squat & press 
- Plank jacks

Circuit:
- Medicine ball mountain climber 
- Sandbag squat & press 
- DB bicep curls 

Circuit:
- Russian twist
- Dumbbell kickbacks 
- Push up 

Circuit:
- Battle rope 
- Medicine ball lying chest fly 
- Dumbbell front raises

- Hold the sandbag with both hands
- Rotate the bag around your head keeping your core engaged

Sandbag kneeling around the worlds

- Hold the dumbbells by your sides
- Push your hips back as you come down, keep your chest up and back straight
- Reach parallel and push through your heels extending your legs to come up
- Bring the dumbbells up, to above your shoulder
- Press the dumbbells up, engaging your shoulders

Dumbbell squat and press

- Place your hands underneath your shoulders 
- Keep your spine in a neutral position and your core tight 
- Hop opening and closing your legs

Plank jacks

Circuit

- Place both hands on the medicine ball
- Keep your back straight and your core engaged
- Bring one knee toward your hand, repeat on the opposite side
- As you bring your knee forward engage your core

Medicine ball mountain climbers

- 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

- 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

- Lean back until your back is at 45 degrees
- Rotate your torso from one side to the other keeping your core engaged
- Raise your legs off the ground

Medicine ball russian twist

- 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

- 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

- 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

- Keep a slight bend at the elbow as your bring your arms in
- Engage your chest as you bring your arms in
- Focus on the movement

Medicine ball lying chest fly

- Raise the dumbbells keeping your core tight
- Come up to shoulder height and come down with a controlled motion
- Keep a slight bend at the elbow

W4/D5 Upper burn

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