Total EMOM

Updated: Jul 23

Warm-up:

200 m Run

Down Dog to Runner's Lunge & Twists

Resistance Band Chest/Shoulder Mobility

Neck/Chest/Shoulder Mobility


Workout to be completed in 2 parts. Rest as needed between each part. May be completed in any order.


Option 1 > 3 Months

Part 1-

EMOM (Every Minute on the Minute) for 10 Minutes Complete:

5-8 Pullups

10 Alt Leg V-ups (R+L=1)


Part 2 - 3 Rounds of:

20 Banded Side Steps R

20 Banded Side Steps L

20 Box Step ups R

20 Box Step ups L

20 Lateral Step ups R

20 Lateral Step ups L


Option 2 < 3 Months

Part 1-

EMOM (Every Minute on the Minute) for 10 Minutes Complete:

5 Pullups

10 Alt Leg V-ups (R+L=1)


Part 2 - 2 Rounds of:

20 Banded Side Steps R

20 Banded Side Steps L

20 Box Step ups R

20 Box Step ups L

20 Lateral Step ups R

20 Lateral Step ups L


Option 3 < 1 Month

Part 1-

EMOM (Every Minute on the Minute) for 5 Minutes Complete:

5 Pullups

5 Alt Leg V-ups (R+L=1)


Part 2 - 2 Rounds of:

10 Banded Side Steps R

10 Banded Side Steps L

10 Box Step ups R

10 Box Step ups L

10 Lateral Step ups R

10 Lateral Step ups L


Cool Down:

Low Back & Piriformis Stretch

QL Stretch

Pigeon Stretch

Resistance Band Chest/Shoulder Mobility

Child's Pose


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Now THAT is a good lookin squat!


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