Agility – Stability – Velocity

AO: Wreck Center

When: 07/12/2021


Number of Pax: 6

Pax Names: Chalmers, CowboyMouth, Giuliani, Lead Pipe, Malort, Rossy,

Number of FNGS: 0

FNG Names:

QIC: Giuliani

The BackBlast:

Six Pax came out for a regimen designed to increase our agility, stability, and velocity with a focus on balance and core strength, which Y(untrained)HC believes is essential to maintaining health as we get older.

Warmup O Rama – Hillbilly Walkers (shout out to @Banjo WV for a new fave), Daisy Pickers, Windmills, Mtn Man Poopers, and Star Jacks.

Thang 1 (Agility) – Transitioning from the Star Jacks, we stayed on the field and did 35 yards (there and back) each of skips, slide shuffle, and slide shuffle with crossing legs.  Next we moved over to the building and did 30 seconds each of Hop scotch jump and quadrant jumps (both feet, right foot, left foot) followed by the Victory Pose.  Next up was 2 minutes of a 45 degree step into a b-ball defensive crouch both to the right and left (interrupted by another 30 seconds of Victory Pose).

Thang 2 (mostly Velocity) – Back to the field and pair up.  1 Pax broad jumps out 25 yards, while the partner does shoulder touches (and switches).  Second round was sprinting 25 years (and back).  Third round had 1 Pax doing 25 yards of lunges, while the partner moved from plank position to hands forward (switch).  Fourth round was another sprint followed up by a 1.5 lap group mosey/indian run.

Thang 3 (Stability) – 3 rounds of 3 minutes each (with 1 minute break inserted after each round).  Round 1 – squats, merkins, mtn climbers.  Round 2 – Plank, Bonnie Blairs, single leg thrust (combo leg lift and pelvic thrust).  Round 3 0 burpees, 1 leg toe touch, and heels to heaven.

CoT – People crave stability. If your kids get to adulthood knowing they are well loved, you will have done your job.

Sorry – no photos and I’m open to suggestions on exercise names.

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