Name: Playbook - Penny Barnshaw - 16 MIN LEGS & ABS EMOM
Uploaded: 2023-11-05T07:21:48.483Z
Duration: 16 min
Description: 16 MIN LEGS & ABS EMOM

Every Minute on the Minute for 16 Minutes (EMOM) complete the prescribed reps/time for each exercise then rest out the remaining time inside the minute

Min 1 -15 DB Goblet Squat
Min 2 -45 sec Plank Hold
Min 3-15 DB Sumo Stance Deadlift
Min 4 – 45 sec Hanging Knee ups
*repeat for a total of 4 rounds/16 minutes of work

For 16 MIN Every Minute on the Minute (EMOM) complete the reps or time for each exercise and then rest out the remaining time of that minute

Min 1 -15 DB Goblet Squat
Min 2 -45 sec Plank Hold
Min 3-15 DB Sumo Stance Deadlift
Min 4 – 45 sec Hanging Knee ups

*4 Rounds through

Modify Hanging Knee Ups to Seated Knee Tucks or In & Out Abs on the Floor

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Plank Hold

Dumbbell Sumo Stiff Leg Deadlift

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

Conditioning 16 MIN EMOM
(4 rounds)

16 MIN LEGS & ABS EMOM

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Tacked on 3 rounds to week 3 day 1 workout

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