Name: Playbook - Emily Breeze Ross Watson - Four and Five Sets
Uploaded: 2023-03-13T19:05:06.882Z
Duration: 20 min
Description: Four and Five Sets

4 sets

12 Tempo goblet squats. Count 4 sec down and 1 sec up.

5 sets

Bear Crawl up the Stairs -jog down

4 sets 

12 Walking Lunges each leg w/weight

5 sets

Hop up staircase with 2 feet- jog back down

4 sets

30 sec L- sit

5 sets

30 sec squat hold

- 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

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear Crawl

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

Walking Lunges

- With straight arms, place your hands on the floor or on the equipment
- Lift up your legs while keeping them straight until they are parallel to the floor so your body makes an "L" shape”

L-Sit Hold

- 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

Four and Five 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

Cash in and Numbered Sets

3 Rounds Legs and Booty

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 🤩

Four and Five Sets

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