Name: Playbook - Emma Tall - Session 4
Uploaded: 2021-01-18T11:48:37.178Z
Duration: 60 min
Description: Session 4

A. Back rack reverse lunges 
A1. Build up to a heavy 10 rep
A2. Every 2 min x 5 10 reps @90% of heavy 10 rep 
B. 5 rounds 2 min rest in between rounds. 
Air squats 40 reps Jumping lunges 30 reps Jumping squats 20 reps

Back rack reverse lunge

- Stand with your feet slightly wider than your hips
- Your toes should be pointed slightly outward
- Keep your chest up and proud, and your spine in a neutral position
- Push your hips back and squat down until you hip joint is lower than your knees
- Come up pushing through your heels

Air squat

- Stand with your feet pointing directly ahead hip-width apart
- Jump, switch your feet position in the air and land in lunge position
- Make sure you bring your back knee close to the ground before you jump

Jumping lunges

- Stand with your feet shoulder-width apart
- Start by doing a regular squat, then engage your core and jump up explosively
- When you land, lower your body back into the squat position to complete one rep

Jump squats

Session 4

Session 1

Lovely

Session 2

Session 3

Session 5

Session 6

Session 11

Session 10

Session 9

Session 8

Session 7

Beth

Session 12

Session 13

Session 14

Session 17

Session 16

Session 15

Session 18

Session 19

Session 20

Session 4

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