12/27/2021 - the_mud_room - Take a Chair at The Bar
AO: The M.U.D room
When: 12/27/2021
QIC: Myagi
PAX:
Number of Pax: 5
Number of FNGS: 1
Pax Names:
Zumbo, Graphite, Kinetic, Miyagi & Young Heart
BackBlast:
Take A Chair @ the Bar
Intro, Disclaimer, Covid warning
Warm-up: Run/walk a lap Stretch: Arms, Legs, Back
To Chair: All exercises are done using the chair, for arms or dips, create as mish angle or depth as you like.
3 sets: Legs, arms, abs; A then B then C
| Legs | |
| A | Leg raises – Front, back (10) hold front on 10th 30 sec
Leg Raises – Side for 10 hold on 10th 30 sec Leg raises – Front, back (10) hold back on 10th 30 sec (Then L) |
| B | Front: Up 2, Down 2 (10) Up 3, Down 1 (10) Up 1, Down 3 (10),
Side: Up 2, Down 2 (10) Up 3, Down 1 (10) Up 1, Down 3 (10), Back: Up 2, Down 2 (10) Up 3, Down 1 (10) Up 1, Down 3 (10), |
| C | R – With holding knee flexed: hold Up front/Side/Back 10 sec,
Lunge: Right single (10), Down 3, up 1t (10), down 1, up 3 (10) |
| L – With holding knee flexed: hold Up front/Side/Back 10 sec,
Lunge: Right single (10), Down 3, up 1t (10), down 1, up 3 (10) |
|
| Arms | |
| A | Chair pushups: 10 both legs, 10 Right leg, 10 left leg |
| B | 15 side plank thread-the-needle (R) then 15 (L) |
| C | Sit for 30 tricep dips |
| Abs | |
| A | Sit and tuck knees (single leg or together) : 25 |
| Alternating ankle crosses (30 L/R=1) | |
| B | Extend ankles then tuck to L/R |
| Glute bridge (15 R, 15 L) | |
| C | Hands on chai arms & Buzz Saw: 25 |
| 10 right knee under left shoulder, 10 left knee under right shoulder |
Check Time!
Cool Down
COT & Name-O Rama
