Name: Playbook - Emily Breeze Ross Watson - Back Squats Plus 3 Rounds
Uploaded: 2023-03-13T19:05:06.895Z
Duration: 20 min
Description: Back Squats Plus 3 Rounds

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

Lindsey

Back Squats - Record your heaviest rep

3 sets of 3 reps
2 sets of 2 reps 
2 sets of 1 rep 

then 

3 Rounds

10 Deadlifts
8 Burpee step ups/box jumps

then

3 Rounds
 
20 Weighted stationary lunges
9 SDLHP

then

3 Rounds 

12 Push-ups
8 Front squats

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Back Squat

- Begin with DB in each hand and feet hip width
- Lower DB to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB Deadlifts

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- As you rise to standing step up or jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall on the box

Burpee Step Up

- 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

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

Lunges

- Start with feet outside hips, toes turned out 
- Set hips just above knees, keep back flat and set shoulders at or slightly over the bar
- Hands should be near center of the bar 
- Lift bar or kettlebell from shin to underneath your chin 
- While doing a full hip extension, pull your elbows high
- Hands come to chin height and elbows come to ear height to finish movement 
- Replicates upward movement of a clean or snatch

Sumo DL High Pull (SDLHP)

- 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

- Stack your shoulders hips and heels over each other
- With weight, maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front Squat

Back Squats Plus 3 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

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

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 🤩

Back Squats Plus 3 Rounds

Community

More workouts from Emily Breeze Ross Watson