February 24th, 2016 By Sid Vicious

5 men braved the drizzle post lightning storm under cover near Sports Junction.  YHC decided to try some new moves.  The workout went a little something like this.

Warm up

#Disclaimer

1. Chin to Chest / Roll R Ear to R Shoulder / Chin to Chest / Roll L Ear to L Shoulder X 10 Repeato each side
2. Arm Circles Small / Large X 10 Clockwise and Counter Clockwise
3. Hip Circles (Hands on Hips) X 10 Clockwise and Counter Clockwise
4. Knee Circles (Hands on Knees) X 10 Clockwise and Counter Clockwise
5. Knees to Hands X 10 each leg

The Thang

ABS Sequence (4 sets)  X12  X10 X8 X6          

1. Rowboat Crunch – Pull your knees to your chest – at same time bring your chest to your knees. Arms should be straight out.
2. LBC’s IC
3. WWII sit ups
4. Side Plank Left Lift Squeeze A – L arm – R leg towards chest
5. Side Plank Right Lift Squeeze B – R arm – L leg towards chest

Legs Sequence

1. 360 Squat – flat back; fingers to ground; Hop and turn 90 degrees – Clockwise X 5 – full clocks 12,3,6,9 >>> then Counter Clockwise X 5 – full clocks 12,3,6,9
2. Prisoner Air Squat (Arms behind head) – OYO X 20
3. Counterbalance Air Squat (Arms straight out in front) – OYO X 20
4. Hip Sequence – Lunge R; L hand on floor; Push right knee out as head go left / Lunge L; R hand on floor; Push left knee out as head go right – 2 minutes per leg
5. Couch Mobilization – Use wall; Bend R knee into bottom of wall; L leg into Lung position; knee bent 90 degree angle; Both hands on ground then raise torso and hold that position – 2 minute per leg

Knee Sequence

1. Standing Straight Leg Extension Lifts X10 each leg
2. Ankle Circles (Hands on hips) L / R Clockwise Counter Clockwise X 10 each leg
3. Oblique Knee Tap – Side Plank; all weight on L forearm; Touch R Knee to R Hand X Side Plank all weight on R forearm; Touch L Knee to L Hand X 10
4. Seated Leg Extensions with Inner Thigh Squeeze X20 – improvised leaned up against the wall at sports junction vs. sitting on steps
5. Knee Lifts X20
6. Lying Toe Tap L R X 10 each leg
7. Standing Quadriceps Stretch – hold for 30 seconds each leg

Mary

1. Ball
2. High Pigeon (L) – chest and head up – hold for 30 seconds
3. High Pigeon (R) – chest and head up – hold for 30 seconds

 

 

 

Moleskin

• Thanks for the opportunity to lead it is always an honor
• There was some mumble chatter from the PAX about Bing Crosby & The Andrews Sisters, something related to the Hip and Knee Circles
• Football for this Saturday at 7am at Harrisburg Park so bring your 2.0’s.  I hear Urlacher is coming

Harrisburg, Warrior One

---