Name: Playbook - Emily Breeze Ross Watson - 5 Rounds
Uploaded: 2023-03-13T19:05:06.781Z
Duration: 20 min
Description: 5 Rounds

5 Rounds

10 Burpee broad jumps
10 Lunges with weight. Try 35 lbs
10 Bear crawl
10 Air squat to broad jump
30 sec high knee march hold with weights

- Start with burpee 
- Broad jump after burpee
- Start on two feet and land on two feet with jump

Burpee Broad Jumps

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Walking Lunges

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear Crawl

- 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

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly

Broad Jump

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

5 Rounds

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

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 🤩

5 Rounds

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