It’s all about form
AO: Norseman
When: 2024-04-18
QIC: Lingonberry
PAX (2): Lingonberry, Tumbleweed
Preamble:
Focus on form over reps. Working the core like never before. Flexibility, mobility, range of motion, balance and coordination.Warm-O-Rama:
Mosey around parking lot- Weed pickers
- Imperial Walkers
- Arm circles, small->large, forward & reverse
The Thang:
Most exercises performed with 8 reps, or 8 per side. Completed 2 rounds, walking active recovery to other end of parking lot and back at the end of the first round.- Bear crawl, 5 parking spots over and back
- I's (prone position, arms in front of head, palms facing each other, raise arms up and down)
- Swimmers (prone position, diagonal limbs raised together, both diagonals count as 1 rep)
- Mountain climbers, stop/hold knee at top
- Hip-ups (Side plank position, drop the hip to the ground and bring back up, 8 on each side)
- T's (prone position, arms perpendicular to body, palms facing the ground, raise arms up and squeeze shoulders together)
- Crab walk, 4 parking spots over and back
- Mountain climbers, variation 2, foot on the outside all the way past hand, 5 reps, hold the 5th, pulse opposite knee 5 times, 5 more reps, hold the 10th and open opposite arm to the sky, swap and do the other side
- Superman
- Iron Cross (On your back, arms perpendicular for stability, legs straight up, legs drop to the left, bring back to center, drop to right, back to center = 1 rep)
- Austin Ass-kickers
- Dragon walk/Spiderman crawl, 2 parking spots over and back
- Cataline Wine Mixer without merkin (Moving from high to low, and back to high plank position, alternate leading arm)
- Y's (prone position, arms in front of head at 2/10pm, palms facing each other, raise arms up and bring back down)
- Carolina Dry Docks, starting in plank position, transition to downward dog, perform dry dock and transition back to plank position
- Crab Cakes
- J-Lo?, low plank position, dip hips to each side for 1 rep.