06/01/2022 - the_mud_room - Summer Vibes Pulses and Holds
AO: The M.U.D room
When: 06/01/2022
QIC: U-Haul
PAX:
Number of Pax: 5
Number of FNGS: 0
Pax Names:
Challenger, Titanium, Buzz, Zookeeper
BackBlast:
It’s been a busy lead up to the end of the school year, so I was feeling some “good vibes’ music for the first week of summer. A pulses and holds workout seemed to fit the music so this is what I led this morning.
DISCLAIMER
Warm Up:
Grass Grabbers in cadence – 10
10 boy bands
15 butt kickers
Michael Phelps
Run/ walk to the stairs and back
THAT THANG:
We did 4 sets of exercises for 5 minutes each and ran to the steps and back between each set. For the first exercise in each round, we’d pulse with each exercise for 30 sec/Hold for 30. These are the exercises that we did.
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
RUN A LAP
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
COT, announcements and Name-o-Rama
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 most mornings of the week. You help me to fly.