September 18, 2008

Workout group, 11 people showed up, alas, the usual leader didn't show up, so we made it up as we went along. Not bad, but not as good as some.

GENERAL MOBILITY
Various skips w/arm swings
Carioca, l, r
Forward shuffle, 2l, 2r
Backward shuffle, 2l, 2r
Puddle Hops
Hips in shuffle
Hips out shuffle
Backward Push

DYNAMIC MOBILITY:
Tiger Pushups
Crucifixion
Inchworm
Knee out walk
High knee walk to lunge to quad stretch
walking Reverse overhead lunge
Superman Walk
Lunge with a double twist
Kick walk

PLYO
Rocket Girls, Tabata Intervals, 4x
Speed Skaters ,Tabata Intervals, 4x
1 leg broad jump and stick, 6 reps, 3 sets, emphasis on non-dominant leg

WORK 3 rounds
Push Press, 45# 20 reps
Sport Squats, weighted, 15 reps
Pushup rows, dumbbell, 10

Front plank relay
Contra lateral v-ups
Side plank relay
Contra lateral superman
Side plank relay

Push up circle, up to 4
Compass lunges, 3 rounds