Name: Playbook - Emily Breeze Ross Watson - 2, 2 and 4 Rounds
Uploaded: 2023-03-13T19:05:06.697Z
Duration: 20 min
Description: 2, 2 and 4 Rounds

Rotate 2 Movements for 5 Mins 

1 lap power walk with stroller (inside or outside)
1 lap jog/run without stroller

Reminder to keep shoulders back - we all have a tendency to hunch forward with the stroller, so work on pulling the shoulder blades back together.

then 

2 min Jump Rope - monitor time. Can be singles, doubles. one legged, mix. If you do not have a rope, use a line on the sidewalk, or create an imaginary line and jump side to side, back and forth, one legged, etc.

then 

4 Rounds

10 Ski jumps, do beside baby so they can watch you.
10 KB swings. Russian-to eye level, or full extension above head. Can use baby if their neck is fully supported.
10 box jumps or step ups, wave & smile at baby!

then 

5 min run intervals

30 sec run/jog/power walk, 15 sec walk. Options: indoor, parking lot, or grass lot for off terrain hardest level

- 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

- Amazing cardio piece 
- Single jumps, make it faster or slower depending on your pace and what your heart rate is telling you

Jump Rope

- One jump and two spins with the rope
- Flick in the wrist, a little bit faster

Double Unders

- Jump from side to side as if you were skiing

Ski Jumps

- 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

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

- Stand in front of a box
- Step up to full extension and over the box 
- Keep your chest up
- Lower to ground and repeat with other leg

Box Step Over

2, 2 and 4 Rounds

5 Rounds Plus Run

2, 2 and 4 Rounds

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