Name: Playbook - Emilie Mayfield - W1/D1 Start CLIMBING
Uploaded: 2022-06-28T17:43:15.967Z
Duration: 25 min
Description: W1/D1 Start CLIMBING

This is WEEK 1! 

Bring your best intention to get better each rep, each movement! 

This workout is designed to keep you moving while giving adequate rest! 

The mode of training today is: 

Every Minute On the Minute = EMOM

Equipment needed: 
-Jump Rope (if have one)
-2 dumbbells or kettlebells

Hip-hinged position 
Keep elbows bent at 90 degrees throughout each movement

Row-Rotate-Press

Send hips back and down
Control your movement as you descend and ascend
3 sec descent 
1 sec hold at bottom
1 second ascent

Tempo Squat

High plank position 
With control, drive one knee at a time towards your elbow while maintaining stable pelvis

Marching Mans

Neuromuscular Activation

This is designed to keep you moving while giving adequate rest! 
Every Minute On the Minute = EMOM

Set the timer for 15 minutes. 
Perform each exercise for 30 seconds.
Rest the remaining 30 seconds of that minute. 
Move to the next exercise at the top of the seconds minute and repeat until 15 minutes is completed!!

- Jump rope with the rope passing under your feet once each jump
-If you don’t have a jump rope, pretend you are using one!

Jump rope

Reverse Lunge (R)

Reverse Lunge (L)

Hip-hinged position 
Keep pelvis and spine neutral
Pull elbows back while relaxing your upper trapezius muscles
Hold for 1 second at top
Use any weighted object

DB (or any object) Row

Stand tall with flutes engaged and pelvis neutral
Press object overhead
Use anything weighted object

W1/D1 Start CLIMBING

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