Name: Playbook - Emily Breeze Ross Watson - 3, 3 and 3
Uploaded: 2023-03-13T19:05:06.719Z
Duration: 18 min
Description: 3, 3 and 3

3 mins on the clock 

Find a track, tennis court, or use a block in your neighborhood to run or walk. Push the stroller around the curves, back pedal and pull stroller on the straight aways. Go at your own pace and always looking over your shoulder

then 

3 Rounds 

20 Squats, can hold baby
20 Calf raises, can hold baby
20 Alternating lunges, can hold baby
arms

then 

3 Rounds

5 Burpees
5 Push-ups 
5 Mountain climbers (each leg)

- 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

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- Stand up straight, then push through the balls of your feet
- Raise your heel until you are standing on your toes
- Lower slowly back to the start
- Can also be done with a weight

Calf Raises

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

Lunges

- Bending at your hips and knees, reach down to put your hands on the ground
- Extend your legs out behind you and quickly hop into a push up position 
- Keeping hands on the ground, reverse the leg drive motion to bring your feet back under you
- Stand back to your feet 
- Increase speed as you feel comfortable

Burpees

- From a push up position
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Push Ups

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

3, 3 and 3

5 Rounds Plus Run

3, 3 and 3

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