Name: Playbook - Emily Breeze Ross Watson - EMOM plus Squat and Lunge Descent
Uploaded: 2023-03-13T19:05:06.719Z
Duration: 25 min
Description: EMOM plus Squat and Lunge Descent

12 minute EMOM - Every Minute on the Minute Will be three rounds

1: 25 Sit ups
2: 20 KB swIngs
3: 200m run
4: 20 Push-ups + shoulder taps

First minute sit-ups, second minute KB swings, third minute run, fourth minute pushups, fifth minute sit-ups, etc…

then

For time

50 Air squats
50 Alternating lunges
40 Air squats
40 Alternating lunges
30 Air squats
30 Alternating lunges
20 Air squats
20 Alternating lunges
10 Air squats
10 Alternating lunges

- Lie on back, placing hands behind your head 
- Bend your knees and plant your feet hip distance apart 
- Exhale and engage your core by pulling your belly button in toward your spine 
- Roll up as high as possible 
- Inhale as you roll back to start position

Sit-ups

- 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

- 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

- 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

- 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

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

Walking Lunges

EMOM plus Squat and Lunge Descent

10 Rounds

Tabata 4s

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

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 🤩

EMOM plus Squat and Lunge Descent

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