Name: Playbook - Miranda Criner - 25 Minute EMOM
Uploaded: 2022-05-26T00:17:05.323Z
Duration: 45 min
Description: 25 Minute EMOM

The 25 minute EMOM!

Start with your warm up and move to the EMOM block.

We are working 5 exercises for 5 rounds! You will work :40 seconds on/:20 seconds off. You will go down the list from top to bottom the first round. You will rest for 1-2 minutes. When your rest is done you will climb up the list (start with the exercise you just finished in round one and work back up). Repeat this pattern until all five rounds are completed!

You can do this!!

Don’t forget to Cool down when you’re done!

Welcome to your warm up!

You will work :30 seconds on and rest for :10 to transition for all exercises EXCEPT your plank!

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Forearm Plank Hold

Warm up

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

Bench jumps

- Start with your back towards the bench and standing a couple inches away
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

- Start with the bench in between both legs
- standing up nice and tall drive through both heels to jump your self and land on top of the bench with feet close together in a slightly squared position 
- jump down, keeping soft knees as you land back to starting position
- work for reps or time

Bench Pop Squat

- Standing next to a bench or box
- Place your foot on to of the bench
- Drive through your heel to stand up bringing your opposite leg up and switch with starting leg
- With control lower yourself back down on the opposite side
- Complete desired reps then repeat on the opposite side

Lateral side to side bench hops

- Stand in front of bench/box
- lift one knee up like you would a high knee and tap toe to bench
- place foot down and quickly lift the other knee and tap opposite toe to bench
- pick the pace up as you feel comfortable 
- repeat for reps or time

Bench Toe Taps

A great cool down and stretch for core and legs!

Hold each move for the time allotted (20-40 seconds). 

Make sure to stay breathing and bring the heart rate down. If the stretch works single sides make sure to set egg ch both sides before moving into the next exercise!

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Forward lunge stretch

- With feet shoulder width apart lift the right toes up and keeping the right leg straight hinge the hips back bend the left knee
- Lightly press down on the right quad the deepen the stretch
- slowly bring it back to starting and switch sides

Hamstring stretch

- While lying flat on a mat bring your left ankle to the right knee 
- bring your left hand in between the legs and you right hand to the outside of your right leg and interlace the fingers just behind the knee
- engage the core and slowly pull your knee and ankle towards your chest stretching out the hip flexors and glutes 
- hold for 20-30 seconds
- slowly bring the the right foot back to the mat and switch sides

Lying Figure 4 Stretch

- while seated in the ground legs straight out in front of you sitting up nice and tall
- pull the toes in toward a the body and hold for 10-20 seconds and slowly push the toes away from the body

Seated Calf Stretch

- standing nice and tall bend the right knee bringing the heel of the foot up to the right flute
- bring the knees close together and hold for 20-30 seconds
- slowly release the leg and switch sides

25 Minute EMOM

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