02/12/2022 - the_coop - Bands & Weights Workout
AO: the_coop
When: 02/12/2022
QIC: Tex
PAX:
Number of Pax: 2
Number of FNGS: 0
Pax Names:
Tex, Coco
BackBlast:
After a quick run around The Stone Circle – one lap of high knees and one lap of butt kickers, we jumped right in to our Bands and Weights work out. Each round lasted 5 minutes and we cycled through the exercises as many times as we could (usually twice).
Round 1 – Bands
3 Man Makers (burpee with row)
5L 5R Lateral Walk
10 Glut Bridges – up, out, in, down
5L 5R Step Out Squats
After this round, we finished our burpees for the challenge of the day – we got 6 man makers done and so we did 16 additional burpees right after and got them out of the way!
Round 2 – Weights
3 Deck Squats (squat to the ground, roll on back, then stand back up while holding weight out in front of you)
5 Total Body Extensions (standing up, make an X – slow and controlled up on toes, arms stretched out)
10 curls
10 overhead press
10 bent over rows
Round 3 – Bands
10L, 10R clamshells
20 Banded Bicycles
5 Plank to Bear – band around feet
20 Penguin Crunch (on back, band in hands above head, lean right to left)
Round 4 – Weights
10 Russian Twists (L/R is 1)
10 Deadlifts
10 squats
5L 5R – single leg deadlift with our without weights
We did a cool down and stretch and had a quote by Maya Angelou about not being defeated.
