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 
ALeg 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)

  
BFront: 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),

  
CR – 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 
AChair pushups: 10 both legs, 10 Right leg, 10 left leg
  
B15 side plank thread-the-needle (R) then 15 (L)
  
CSit for 30 tricep dips
  
Abs 
ASit and tuck knees (single leg or together) : 25
 Alternating ankle crosses (30 L/R=1)
  
BExtend ankles then tuck to L/R
 Glute bridge (15 R,  15 L)
  
CHands 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

Pictures:

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