Name: Playbook - Emily Breeze Ross Watson - Day 3: 14 Min EMOM & Finisher
Uploaded: 2023-07-01T01:21:35.614Z
Duration: 30 min
Description: Day 3: 14 Min EMOM & Finisher

Callia

AHMAZING! Yeah so I’m late to the game on these leg workouts, but whatever I’m doing them… and LOVING them!!

Claire

14 min EMOM: 
odds: 5 back squats @75% of 1 rep max
evens: 6 burpee + DB clean + DB step-up (25 lbs each hand)

10 Rounds for Time: 
7 KB swings (35 lbs) 
8 v-ups 
9 KB goblet squats (35 lbs)

- 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

- 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

- Start with DB in each hand 
- Keeping slight bend in knees and a flat back
- Clean DB up to shoulders
- Press hips back and lower to parallel
- Extend your legs to come back up

DB Clean

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

Step up with weight front rack position

- 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

- Lie on your back and extend your arms behind your head. 
- Keep your feet together and toes pointed.
- Keep your legs straight and lift them up as you simultaneously raise your upper body off the floor. 
- Keep your core tight as you reach for your toes with your hands. 
- Slowly lower yourself back down to the starting position.

V-ups

- Stand holding a KB close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Goblet Squat

Day 3: 14 Min EMOM & Finisher

4 weeks into my second pregnancy with an 8 month old… I plan on doing your workouts the whole way through just like last time!! 🤞🏼🤞🏼 everything goes well! Thanks AGAIN!!!

Day 3: 14 Min EMOM & Finisher

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