Name: Playbook - Emily Breeze Ross Watson - Cash in and Numbered Sets
Uploaded: 2023-03-13T19:05:06.850Z
Duration: 20 min
Description: Cash in and Numbered Sets

Cash in

100 Glute Bridge

5 sets 

1 min wall sit

3 sets

Step-up 12 steps each direction. One-step at a time up and down stair, curb or box 

3 sets

1 min low planks on forearms

5 min of continuous sprinting up and walking down stairs. Forward up the stairs, backwards down the stairs.

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridge

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit

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

Box Step Up

- Start in a plank position
- Keep your core engaged

Plank Hold

- 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

Cash in and Numbered Sets

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

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 🤩

Cash in and Numbered Sets

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