Posts Tagged ‘flexibility’

Image65TH workout of the year, 1/14/2013.

Music: Foreigner. T-shirt: Grateful Dead.

And now for something different…

Which is always the case, isn’t’ it?Image2

Someone’s knee had been hurting for about a week. There was no injury, or one that was remembered. So we did a little “repairative” workout with a bit of Total Motion Release incorporated.

Essentially, easy side only…

After the DB stuff…no knee problem…

First: Agility LadderImage1

For no special reason except that we haven’t done it in a while. Always good for a warm up…well…when we have a warm up.

Second: Core/Abs

All side stuff…

Supine Side Crunches 25 Each SideImage5

Side lying Side Crunches 25 Each Side

Side Leg Raises 25 Each Side

Bilateral Supine Heel Taps 25 Each Side

Unilateral Supine Heel Taps 25 Each Side

Side Hip Ups 25 Each SideImage7

Third: DB Ladders

Doing stuff on the easy side today.

DB 5 – 55 pounds

Lunge DB Pick Up Easy Foot Forward 5 Reps Each DB

DB Press Easy Side Only 5 Reps Each DBImage22

Fourth: More Core/Abs

Side Hip Ups On Hands 25 Each Side

Bridge Reach Backs 25 Each Side

Side Hip Up, Hip Abduction 10 Each Side

Side Hip Up, Hip Extension 10 Each SideImage11

Side Hip Us, Hip Flexion 10 Each Side

Fifth: Crawling and Rolling

Crawl on all 4s x 2

Log Roll x 2

Bear Crawl x 2Image13

Log Roll x 2

Commando Crawl

Back Crawl

Sixth: Even More Core/Abs

1 Rep every 15 SecondsImage15

Side Hip Ups for 2 minutes on both sides

Seated Leg Raises 3 minutes

Seventh: Optional Stretching

Just for funsies…





99th workout of the year, 10/5/2011.

Music: Allman Brothers, James Gang. T-Shirt: Me First and the Gimme Gimmes.

The Circuit Training was so good last time we decided to do it again!

But there would be some changes, of course.

Because we never do the same thing in a row.

But I just had a thought…maybe one of these weeks we’ll do the same workout 3 days in a row. It would have to be a good one…with Burpees and Tabatas.

Hell I might be the only one that shows up (not really…I’m pretty sure there would be at least 6 or 7 that would endure the “pleasant suffering”).

Today we had 14 stations.

30 seconds at each station for as many reps as possible.

Then on to the next exercise.

We did 2 cycles.

The Circuit

  1. Step Ups
  2. Inverted Rows
  3. Battle Ropes
  4. Side to Side On Step
  5. Vertimax Laterals
  6. DB Curls
  7. Triceps Bench Dips
  8. Crunches
  9. Leg Raises
  10. Push Ups
  11. Plate Presses
  12. Ball Overhead, Squat to Ball
  13. Ab Pullins on Slide Board
  14. Lemon Squeezers

We didn’t do as many cycles as the last workout but we did do some core/ab work.


Seated Lemon Squeezers 50

Seated Leg Raises 50

Seated Twisting Lemon Squeezers 50

Tabata Flutter Kicks 20 sec max reps/10 sec break, 8 cycles

Legs Up Crunches 50

One Leg Up/One knee bent Crunches 50 Each Side

Optional Stretching