Name: Playbook - Emily Breeze Ross Watson - Front Squats and Rep Scheme
Uploaded: 2023-03-13T19:05:06.763Z
Duration: 20 min
Description: Front Squats and Rep Scheme

5 sets of 3 reps of Front Squats. All reps are squat down, come halfway up, go back down, and then go all the way up.

then

21-15-9-6-3 Rep Scheme

Burpee broad jump over your mat
200m run
KB Goblet squats. Try 35 lbs

Will be as follows: 21 burpee broad jump, 200m run, 21 goblet squats, 15 burpee broad jump, 200m run, 15 goblet squats, 9 burpee broad jump, etc…

- 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

- Start with burpee 
- Broad jump after burpee
- Start on two feet and land on two feet with jump

Burpee Broad Jumps

- 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

- 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

Front Squats and Rep Scheme

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

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 🤩

Front Squats and Rep Scheme

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