Name: Playbook - Emily Breeze Ross Watson - 1-10 and 10-1
Uploaded: 2023-03-13T19:05:06.977Z
Duration: 30 min
Description: 1-10 and 10-1

Numbers indicate reps. So you’d do 1 rep of the exercise, then do 2 reps of the exercise, then 3, etc… up to 10 reps 

Start with 1-2-3-4-5-6-7-8-9-10 KB swings

then 

1-2-3-4-5-6-7-8-9-10 med ball cleans

then 

Same as above, just follow numbered reps up to 20

2-4-6-8-10-12-14-16-20 alternating lunges

then 

1 mile run

then 

Do the same break down as the first part but go from 10 reps down to 1 rep

10-9-8-7-6-5-4-3-2-1 KB swings

then 

10-9-8-7-6-5-4-3-2-1 med ball cleans

then 

Same as above, just descend in the number of reps down to 2

20-18-16-14-12-10-8-6-4-2 alternating lunges

- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling the KB forward and up
- Stopping just in front of the shoulders 
- Allow KB to swing down and back between the legs
- Moving immediately into the next rep

KB Swings

- Start with feet hip width apart 
- Clean medicine ball to shoulders
- Lower back down and repeat

Med Ball Cleans

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes
- Can also be done in place, laterally and reverse

Lunges

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Sprinting is a more powerful, faster form of running that can only be performed in short spurts.

Running

1-10 and 10-1

10 Rounds

Tabata 4s

EMOM plus Squat and Lunge Descent

I meant to do 5 stars I love these workouts so much! Gets me out my comfort zone but that’s what it is all about. My only suggestion is in the description of the runs let us know how long 400m and the different meters are because I don’t know.

Allison

5 Rounds

3 Rounds plus 5 Rounds

Front Squats and Rep Scheme

I love it. Specially how happy you look doing every exercise.

Joyce

4 Rounds

100 Reps, 5 Minutes and 3 Rounds

Chipper

Cash in and Numbered Sets

3 Rounds Legs and Booty

Four and Five Sets

Squatted 200lbs by 1 for the first time post baby feb2021 and post ACL reconstruction in 2019!!

Lindsey

Back Squats Plus 3 Rounds

Loved it!! Finished with 4 seconds to spare lol 
Total side note- I had read you’re super experienced in mobility. Do you think in the future you might add a mobility portion to the app? I’m not terrible but I STRUGGLE with OH squats, I have to elevate my heels to be successful. I have basic stuff to do, but I didn’t know if you had anymore insight 🤩

1-10 and 10-1

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