Name: Playbook - Emily Breeze Ross Watson - Warm Up, 5 Rounds and Rep Scheme
Uploaded: 2023-03-13T19:05:06.747Z
Duration: 30 min
Description: Warm Up, 5 Rounds and Rep Scheme

2 min jump-rope. Can be single, doubles, single leg, skip, etc 
1 min power walk/jog
1 min jumping jacks

then 

5 Rounds 

3 min run
10 Donkey kicks beside stroller
10 Curtsy lunges with leg lift
10 Single leg squats, 5 each leg 

then

1 min plank
30 sec child pose
1 min plank
30 sec child pose
1 min plank

then 

20-15-10 Rep Scheme 

V-ups
Toe touches 
Sit-ups 

Will be as follows: 20 v ups, 20 toe touches, 20 sit-ups, 15 v ups, 15 toe touches, 15 sit-ups, 10 v ups, etc

- Amazing cardio piece 
- Single jumps, make it faster or slower depending on your pace and what your heart rate is telling you

Jump Rope

- One jump and two spins with the rope
- Flick in the wrist, a little bit faster

Double Unders

- 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

Jumping Jacks

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey Kicks

- Cursty at a play or show 
- Side step over, knee touches the ground, hips square
- Chest is always up

Curtsy Lunge

- 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

- Get on all fours on an exercise mat.
- From your hands and knees, push your hips back until your butt rests on your heels.
- Knees slightly wider than hips.
- Keep your arms straight out in front of you and look at the floor.

Child’s Pose

- 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

- Reach towards your toes and keep your arm and leg extended 
- Engage your core as you go up

Toe Touch

- 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

Warm Up, 5 Rounds and Rep Scheme

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