December 1, 2008

Workout group about a dozen folks showed up.

General warm-up
Hips in shuffle
Hips out shuffle
Puddle hops
Various skips w/arm swings
Skip with a twist
Skip, skip, lunge
Carioca, l, r
Forward Shuffle 2left, 2right
Backward shuffle 2left, 2right
Backward push
Butt kicks

Stretch
Reverse walking lunges hands overhead
High knee walk, Walking Lunge with quad stretch
Walking knee out Lunge with a double twist
Lunge elbow to instep w/ rotation
Inchworms with double kick
Walking Knee Machine
Superman walk
Kick walk

Agility/Speed
Sprint from a lying start
Prone head first
Supine head first, l,r
Prone feet first, l,r
Supine feet first

Weights 3 rounds
12, Sumo Dead lift, 50% bodyweight
12 Jump tuck
12, Dumbbell PP alternating sides
12 Jump tuck
12, Goblet Squats
12 Jump tuck
Farmers Walk, 40% body weight


V-ups , Planks, Cross lateral superman

Too damn hard my eyes were bigger than my stomach. Kinda embarassing to write a workout you can't do. Next time I'll drop the number of reps, to 8 and on the jump tucks I'll do a descending pyramid, 10, 8, 6