Glutes and Obliques

AO: The Main Event

When: 12/15/2022

PAX:

Number of Pax: 11

Pax Names: A-Aron, BROTHER BLUTO, Cliff Clavin, Grace, Mr. Burns, Pong, Scud, Terps,

Number of FNGS: 0

FNG Names: koko, Ebeneezer

QIC: Sloan


The BackBlast:

Warm Up

Dynamic stretching (warm up cold muscles without overstretching right before workout and risk of tearing)

Twist and pivot from 20

Lateral leg swings x10 L and R

Forward leg swings x10 L and R

Knee to chest X20

High knees  x20

Ankle to butt x20

Butt kickers x20

Runners stretch Peter Parker

Downward dog calf stretch

Pigeon Bucket drop

Jeff cavaliers glute activation

 

Thang X10 unless otherwise mentioned

  1. Coupon glute bridge
  2. Feet on coupon bridge
  3. Spider man reach out oblique crunch x20

 

  1. Step Forward/back squat L and R coupon
  2. 1 legged Bonnie blairs
  3. Left Side Leg Raise

Repeat Right side

 

  1. Good mornings or dead lifts
  2. Coupon swings
  3. Windshield wipers

Repeat other side

 

  1. Curtsy Lunge coupon L
  2. 1 legged squat touch toe jump up L
  3. Side plank hip drop and crunch

Repeat Right Side

 

  1. Sumo Squats
  2. Plie or sumo squat jumps
  3. Heels to the heavens

Repeat other side

 

Static Stretching-stretch out tight muscles

Seated hamstring

Glute stretch

Twisting spine stretch

On feet hip openers

Standing hamstring roll up

 

COT: Florence Chadwick. Florence Chadwick  was an American swimmer who was the first woman ever to cross the English Channel both ways. In 1952 at the age of 34, Florence set a goal of being the first woman to swim 26 miles between Catalina Island and the California coastline. 15 hours into the swim, a thick, heavy fog set in, she was disoriented, there were sharks in the water, and she wanted to quit. Her coach and mother in the boat tried encouraging but she gave in to the voice in her head, causing her to stop swimming. When she got in the boat she found she was less than 1 mile from the finish. The reason Florence stopped was because she could no longer see the coastline because of the fog. She had lost sight of her goal. One month later, Florence tried again, keeping a mental image of the shoreline in her mind and became the first woman to swim the Catalina Channel, beating the men’s record by two hours.

Multiple lessons here:

  1. People around you (in the boat) sometimes know more than you do….listen to people you trust!
  2. Never lose sight of your goal, always have a vision!
  3. If you fail, GOOD, that’s an opportunity to learn and  come back better the next time!
  4. Never give up, you’re closer than you think!

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