10/12/2022 - rosewater - Pulses & Holds Workout

BackBlast:

Warm Up:
Grass Grabbers in cadence – 10
10 boy bands
15 butt kickers
Michael Phelps

THE THANG:

Pulse/Move with each exercise for 30 sec/Hold for 30

FIRST SET:
Thread the needle R/Hold Side Plank
Thread the needle L/Hold Side Plank
Narwahl L/Hold Narwahl
Narwahl R/Hold Narwahl
Glute Bridge/Hold Bridge
RUN A LAP

SECOND SET
Plank Jacks/Plank Hold
Tricep Dips/Tricep Hold (backward plank)
Narrow Squat/Hold Squat
Superman IYW/Superman Hold
Sumo squat/Hold Squat
RUN A LAP

THIRD SET:
Jump Squats / Hold wide squat
Skull Crushers / Hold at ears
Burpee front Raise / Hold front raise
Boat &Canoe / Hold in Boat
Reverse Lunge (1,1) / Hold knees together squat

FOURTH SET: (We actually didn’t make it to this set but including it for a future option)
Push Ups/Plank Hold
Lunge R/Hold lunge
Lunge L/Hold Lunge
Dolphins/Forearm Plank
Dollys/Dolly hold
RUN A LAP

Aborama:
During the last few minutes, we went around the circle and let each pax name an ab exercise and the number that they wanted us all to complete.

cool down & stretch

COT, announcements and Name-o-Rama
Today, our COT focused on our tagline “better together”. There is no way that I would regularly workout this hard if it wasn’t for your accountability. When I know that you are going to be here, it makes me want to get out of bed. Sure, there are those mornings that come after a very late night meeting the needs of my people, but more often than not, I get up because you all are going to be at the workout! Our COT quote this morning is the following: “If you hang out with chickens, you’re going to cluck and if you hang out with eagles, you’re going to fly” – Dr Steve Maraboli. Thankful that I get to see your smiling faces during the week. You help me to fly. I also shared a verse from the Bible about “not getting weary in doing good.”