Name: Playbook - Alexandra Yaeger - W1/D4-HIIT/EMOM
Uploaded: 2024-03-15T21:43:05.186Z
Duration: 45 min
Description: W1/D4-HIIT/EMOM

Alexis

Oh my God!! First EMOM, and I feel amazing after that workout! just wow!

Amber

Roxie

Lisa

-  Place your hands between your feet, and slowly crawl into a push up (high plank) position.
- Return to the starting position (low ) by crawling your hands toward your feet and gradually bending your knees.

Walk-Outs

Stand with your feet slightly wider than hip-width apart. To start the swing, 'hike' the kettlebell between your hips, without losing position in your knees, hips, or back. Once the kettlebell is back, drive your feet into the floor and stand up forcefully but without pushing your hips too far forward, letting the power from your legs bring the kettlebell up to chest height, with your arm acting as a cable. The open arm should move with the bell, switching between left and right hands each repetition. Lock your abs and let the bell float back down to your hips - only bending at the hips and knees when the bell returns to between your thighs. Once the bell is behind you again, press the floor away and let the bell float up to keep swinging

Alt. Kettlebell Swing

- Get on all fours with your hands directly under your shoulders, and your knees bent 90 degrees below your hips and hovering a few inches above the ground. This is the starting position.
- Keeping your back flat and core engaged, move side to side using a “crawl” pattern, simultaneously moving hands and feet together 
- Continue moving with hands and feet in unison for the specified number of steps, then reverse the movement to work your way back.

Side To Side Bear Crawl

Start with your feet slightly further than to hip-width apart in a parallel position, your arms up. Squat down by pushing your weight back into your heels and your tailbone back, ensuring that your knees do not collapse inwardly. Keep your chest upright. When you lower into the squat, bring your arms down to touch the floor. Push through your foot and jump into the air, repeating for desired reps or time.

Sumo Squat Jump w/Floor Tap

Get into a high plank position, with feet out wide for higher stability. Alternate touching your right hand to your left foot, left hand to the right foot. Keeping your core tight and avoiding rocking back and forth. The movement should be slow and controlled.

Stabilizer Toe Taps

Resisted Knee Drives

EMOM - 30 Minutes

W1/D4-HIIT/EMOM

Tina

Shaqueta

After being a gym rat myself(many years ago), when I stop working out & then begin again after 6-8 months, I always start low. Knowing about muscle memory I need to remember not to start up as a beginner.  But I just don't want to exert myself to much. This was my first workout in 6 months. I think I need to go heavier 🙃

W1/D1- Back

Erika

My legs are on fire!! But feel so good about finishing!

Oh I was sweaty by the end of those. Great workout!!!

Karen

W1/D2- Legs

Valentina Loiero

W1/D3- Upper Body

Tough. Had to modify a little bc of bad wrist. Can't have hands directly on ground for push-ups, planks, etc

Great workout! The stabilizer toe taps are so hard tho..is there an improvised version for beginners?

W1/D4-HIIT/EMOM

Community

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