Stability, Mobility, Core (and Tires)!!

52^nd workout of the year, 6/13/2012.

Music: The Radio.  T-shirt: JONESERCISE.

Mobility/Stability/Core.

That’s the whole workout.

Well that and throwing some tires around!

First: Mobility/Stability/Core in Standing

Each Position Held for 15 Seconds

• Standing Hip Flex Knee Bent
• Standing Hip Flex  Knee Straight
• Rear Lunge Position
• Standing Hip Flex Knee Bent
• Forward Long Lunge Position
• Standing Hip Flex Knee Bent
• Rear Twist Lunge Position
• Standing Hip Flex Knee Bent

Second: Mobility/Stability/Core in Standing

Each Position Held for 15 Seconds

• Standing Hip Flex/Abd Knee Bent
• Side Lunge
• Short Lunge Position Knee Off Floor
• Standing Hip Flex/Abd Knee Bent

Third: Mobility/Stability/Core Push Up Positions

Each Position Held for 15 Seconds

• Push Up Position
• Press Up Position
• Push Up Position
• Rotation Push Up Position
• Push Up Position
• Rotation Push Up Position
• Push Up Position
• Push Up Position Hip Flexion
• Push Up Position
• Push Up Position Hip Flexion
• Push Up Position
• Push Up Position Knee To Elbow
• Push Up Position
• Push Up Position Knee To Elbow
• Push Up Position
• Push Up Position Foot To Opposite Hand
• Push Up Position
• Push Up Position Foot To Opposite Hand
• Push Up Position
• Press Up Position

Fourth: Mobility/Stability/Core Inverted Push Up/Table Positions

Each Position Held for 15 Seconds

• Inverted Push Up Position
• Table
• Inverted Push Up Position
• Table One Leg Straight
• Inverted Push Up Position
• Table One Leg Straight
• Inverted Push Up Position
• Table Foot To Ceiling
• Inverted Push Up Position
• Table Foot To Ceiling
• Inverted Push Up Position
• Table Foot To Opposite Hand
• Inverted Push Up Position
• Table Foot To Opposite Hand
• Inverted Push Up Position

Fifth: Mobility/Stability/Core Bridge Positions

Each Position Held for 15 Seconds

• Bridge
• Bridge Reach Back
• Bridge
• Bridge Reach Back
• Bridge
• Bridge Reach Back One Leg Straight
• Bridge
• Bridge Reach Back One Leg Straight
• Bridge
• Bridge Reach Back Foot To Ceiling
• Bridge
• Bridge Reach Back Foot To Ceiling
• Bridge

Sixth: Mobility/Stability/Core Side Plank Positions

Each Position Held for 15 Seconds

• Side Plank
• Side Plank Hip Flexion
• Side Plank Hip Flexion Knee Straight
• Side Plank Hip Abduction

Seventh: Mobility/Stability/Core Prone Positions

Each Position Held for 15 Seconds

• Superman
• Flying Squirrel
• Plank
• One Leg Plank Knee Straight
• One Leg Plank Knee Bent
• One Arm Plank
• One Leg One Arm Plank

Eighth: Tire Flipping

Had some time left so we flipped tires.

5 times each over 20 yards.

Video:

Body Weight Stuff and Tire Flips

40^th workout of the year, 5/12/2012.

Music: Queens of the Stone Age. T-Shirt: Iced Earth.

Back for more!!

Half of this workout was all body weight so that part can be done at home.

Course the tire flips could be done at home as well.

Well…that is…if you have a big tire in the yard.

First: Variety of Push Ups

Hand to Hand Push Ups 5 Each Side

Clapping Push Ups 10

Shoulder Tap Push Ups 5 Each Side

Opposite Thigh Slap Push Ups 5 Each Side

Crossed Hands Push Ups 10

Knee to Elbow Push Ups 5 Each Side

Knee to Chest Push Ups 5 Each Side

Opposite Hand to Foot 5 Each Side

Kneeling Plyo Push Up 10

Walkout Push Ups 10

Rotation Push Ups 5 Each Side

Wide Hands Push Ups 10

Cobra Push Ups 10

Diamond Push Ups 10

Second: Only 10 Reps

4 Exercises…5 Rounds

Squats

Ground Up Push Ups

Leg Raises

Burpees

Third: Tire Flips

For about 30 minutes

Video: