03/06/2021 - the_coop - Wellstar’s Muscle Madness: Buns ‘n’ Guns
AO: the_coop
When: 03/06/2021
QIC: Sonic Boom
PAX:
Number of Pax: 3
Number of FNGS: 0
Pax Names:
Broadway, Signs
BackBlast:
Tex had something come up, so I was actually excited to step in and try out this workout, provided by the wellness department where I work! It was a cloudy, cool morning, but we turned up the heat on our buns & guns for sure – so glad Broadway and Signs were there to do it with me!
Warm Up
- Walk in Place
- Soft Side Squats
- Rear Kickers
- Heel Rockers
- Hillbillies
- MJs
The Thang
Ladder: 20, 16 (could extend this part if needed, but we had other things to do so only went two rounds!)
- Sumo Squat (w/resistance band at thighs)
- Front Band Pull-aparts
- Glute Bridge w/Banded Abduction
- Carolina Dry Docks (mod: overhead band pull-aparts)
- Grass Grabbers (squat hops)
Supersets: 40/10 Tabata, 2x thru each superset
- Squat (Arnold) Presses/Push-ups
- Goblet Squats/Plank
- Lateral Raise/Jump Squats
EMOMs: 2x thru
- Walkouts (inch worms)
- Squat + Hallelujah
- Jack Knives
- Wide to Narrow Squat Hops
Abs – 35s each, 2x thru
- Up/Down Plank
- V-Sit or Boat Hold (again, Signs steals the show on these!)
- High Plank Trunk Rotations
- Pretzel Crunch
- Side Plank Dips
- American Pie Sit-ups
Stretch
CoT & Name-O-Rama
“Smooth seas don’t make skillful sailors.” Got this quote from my Noom subscription – a reminder that these ladies continue to encourage and challenge me to achieve new heights in every area of my life. Happy Weekend!
