Name: Playbook - Heather Watkins - Week 5 Day 6: (Home) Full Body EMOM
Uploaded: 2024-04-23T23:11:48.064Z
Duration: 25 min
Description: Week 5 Day 6: (Home) Full Body EMOM

Quite the burn after that killer leg day!

Michelle Reynolds

Katie Stagner

Ooh this was deceiving. Thought it would be easy but I had to take a couple breaks 🥵

Hayley

Getting this Saturday started off right! 💪🏼

Hannah

This style of workout challenges you to complete an exercise for a certain number of reps in less than 60 seconds. The remaining time that you have left after completing the last rep within that minute is your rest time. Begin the next movement at the top of the next minute. 1 minute per movement!

Modifications: If PP with DR or pregnant > 1st trimester, you may need to modify the lemon squeezers and box jumps. 
Instead of the lemon squeezers - opt for heel touches and in place of the box jumps, you can do air squats

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides (12 per side)

Step up with knee drive

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Renegade row w/ push up

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Lemon squeezers

- Raise the dumbbells until you reach shoulder height, one arm in a front raise and the other arm in a lateral raise at the same time 
- Lower with a slow and controlled movement

L Raise

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Giant Circuit:

Lay down with your back on the ground and your knees bent and pointed towards the ceiling.

With your arms on your side raise your shoulders slightly off the ground.

Using your abs rotate your right hand down to your right foot and then back up.

Then do the same thing with your left hand.

Alternate back and forth for the desired amount of repetitions.

Heel touches (instead of lemon squeezers)

- 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 (in place of box jumps)

Postpartum modifications:

Week 5 Day 6: (Home) Full Body EMOM

It was great!!! Haven’t worked out in months so this was a great start!! Yoo-hoo!!!🔥🎉💫

Shanna Barham

Good workout! Can tell
I need to improve my upper strength! 💪🏼

Elizabeth

Myra

Week 1 Day 1: (Home) Upper Body / Conditioning

Wow my legs feel like Jello! 💪🏼🤭

LaGena

Danielle Hankins

Week 1 Day 2: (Home) Lower Body

Kayla

Love a LISS day in the middle of the wk! 🏃🏼‍♀️

Week 1 Day 3: (Home + Gym) LISS

Cristina

Finished it last night after my long drive & shift oh wow. Arms are deddd.

Kristin

Week 1 Day 4: (Home) Upper Body + Core

Looks are deceiving. Legs and glutes are on fire and I’m drenched in sweat!

Claire

Week 1 Day 5: (Home) Lower Body

Feel like I’m detoxing today after too much fun with Lil Jon at the rodeo 😝 but got it done 💪🏻

Week 5 Day 6: (Home) Full Body EMOM

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