Name: Playbook - Emily Breeze Ross Watson - Day 5: Backsquats & RFT
Uploaded: 2023-07-01T01:21:35.690Z
Duration: 25 min
Description: Day 5: Backsquats & RFT

Back Squats 1 and 1/2 squats 
5x3 (down, halfway up, back down, all the way up = 1 rep)

*try to increase weight each set*

4 Rounds for Time: 
1min run 
40 DB walking lunges (25 lbs in each hand) hold weights by your side
12 DB thrusters
30 straight leg sit-ups

- 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

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

DB Walking Lunges

- Holding a DB in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the DB overhead
- Lower the DB back to your shoulders repeating the movement

DB Thruster

- Lay on the ground with legs straight
- Come up and reach towards your feet
- Go back in a controlled motion 
- Engage your core

Straight Leg Sit Up

Day 5: Backsquats & RFT

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!!!

Claire

Day 1: 10 Min EMOM & AMRAP

Michelle Lanterman

Day 2: The Five Rounds

Callia

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

Day 5: Backsquats & RFT

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