February 19th, 2016 By Back Cracker

Warm-up

Mosey
IC
SSH – 15
IST – 15
Windmill – 15

The Thing – we did this 3x with a mosey in between 1 & 2 followed by a mosey/reverse mosey between 2 & 3

1. KETTLEBELL SWING – 15 reps
2. SUMO SQUAT – 15 reps
3. SHELF – 15 reps (only did this 1x because the Pax couldn’t seem to take instruction)
   1. Stand with your feet outside shoulder width with a kettlebell on the floor to your right side. Keeping your lower back in its natural arch, pivot your feet to the right and bend down and pick up the bell by the handle (A). Raise it as you pivot and twist to the left, stopping when the bell is at chest height. (Imagine lifting a paint can from the floor and placing it onto a shelf behind you—that’s the motion.) (B). Return the weight to the floor.
4. POWER TO THE PEOPLE – 15 reps (on set 3, we did 5 each arm)
   1. Hold the bell in your right hand and extend your arm overhead (A). Lower your arm while simultaneously raising your right knee so that your elbow and knee nearly touch (B). Extend your knee and arm again. Complete all reps on that side and then switch sides and repeat.
5. ROW – 15 reps set 1 and UPRIGHT ROW – 15 reps sets 2 & 3
   1. Get into an athletic stance and let your arms hang with a kettlebell in each hand (A). Row the bells to your sides while rotating your palms forward (B).
6. CURL – 15 reps
7. PRESS – 15 reps
8. SKULL CRUSHERS – 15 reps
9. LBC’s – 15 reps
10. RUSSIAN TWIST – 15 reps with no bell

Mary

Mosey
IC
J-Lo – 10 reps
Homer to Marge – 5 w/ Rosalita – 10 & Low Dolly – 10
Butterfly stretch – 30 seconds
Leg over leg stretch – 30 seconds

Moleskin

1. Great to workout upper, lower, and core.
2. Tried listening to a mix on YouTube but it failed miserably because the music wouldn’t load
3. I learned that I need to practice the exercise before presenting to make sure it doesn’t hurt your back!

Davis Lake