Kinder, Gentler

Ironman 3/1/2022 – Q Blackberry

Attendees: @smokey, @low-lights, @butterfinger, @mrshowell, @blackberry

STRETCH

• Shake it out, neckrolls, big arm circles
• Stork hamstring stretch
• 90 degree little baby arm circle bouncing hamstring stretch
• Stretch on ground butterfly, hurdler, etc
  

WARM UP

• SSH IC4x20
• DRY DOCKS IC4x10
• Tempo Imperial Walkers IC4x20
  

BACK WORK

• DIRTY TOILET SEAT
  • Lie on the ground and lift your hips off the ground like you’re trying to go in a nasty gas station and are trying to avoid touching the toilet seat
  • 20 reps, x10 lifting each leg – bend your leg to modify
  • (yes this is a Glute Bridge, with leg lifts)
• Levitation Crunches IC4x10
• Jane Fonda Hip Abductors – x5 on each side
• Butt Wipes IC4x10
• Little Baby Leg Circles – 5 FWD/5BWD, flip, repeat
  

BICEP CURLS

• NO MONEY CURLS – keep knuckles forward always, rotate, use shoulders. x20 both hands OYO
• WAITER CURLS – hold single large weight with both hands, keep palms flat up, raise above chin level. x25 OYO
  

LEG WORK

Pax got chairs and we demo’d Single Leg Squats versus Bulgarian Split Squats, weighted & unweighted

THANG

1)            Split squats – WEIGHTED – 10 each leg
2)            PAX choice x20 Dumbbells
3)            Split squats – WEIGHTED – 10 each leg
4)            PAX choice x20 Dumbbells
5)            Split squats – WEIGHTED – 10 each leg
6)            PAX choice x20 Dumbbells
7)            Split squats – WEIGHTED – 10 each leg
8)            PAX choice x20 Dumbbells

AB CIRCLE starting with Jane Fondas

COT and prayer led by @low-lights

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