Sept 14, 2020
Oliver Creek
Q: Anchor
PAX: Power , Longhorn, Chickie, Polo, Aravis
3 min warm-up and workout explanation
Air squats
Praying mantis
High knees
The Thang:
30 sec each - increasing intensity
1. legs
lateral hop jump - 1 leg leads
in/out squat jumps - narrow to sumo squat
90 degree squat jumps - back and forth use arms for jumps
in/out squat jumps
lateral hop jumps
rest (3 min total)
2. core
reach to W - raised arms only, superwoman to W and back
superwoman extensions - lift legs and arms up
military plank - high low planks, repeat
superwoman extensions
reach to W - raise
rest (3 min total)
3. legs
cross legged glute bridge (R) - stay up and pulse
cross legged glute bridge (L) - pulse
reverse plank bridge - legs straight out, or bent - tabletop HOLD
cross legged glute bridge (R)
cross legged glute bridge (L)
rest (3 min total)
12 min total
4. abs
side plank rotation (R then L) - raised arm, thread the needle
DB kneeling oblique crunch (R then L)
J-Lo's
DB kneeling oblique crunch (R then L)
side plank rotation (R then L)
rest (5 min total)
5. legs + arm combo
Sumo squat + bicep curl - curl when down low
reverse lunge + bicep curl
curtsy lunge + bicep curl
reverse lunge + bicep curl
Sumo squat + bicep curl
rest (3 min total)
AMRAP in 6 min
Round 1: 10 reps each
mountain climbers (4) + merkin
DB skull crusher to Alt. pullover (straight arm overhead)
DB deadlift + upright row
Round 2: 10 reps
squat to DB overhead press
squat with kickback (each leg lift back, glute squeeze)
Bear plank to suspended fire hydrant, 10 each side
Mosey
STRETCH:
Quads
Oblique, side arm reach
Toe touches, forward hang
criss cross leg, toe touch
Arms and Triceps
Count - Names - Photo - Bye!