AO: The Main Event

When: 01/06/2022

PAX:

Number of Pax: 9

Pax Names: Barbara, BROTHER BLUTO, Denari, Grace, Old Man Bleu, Sloan, Stateville, Undercover Brother,

Number of FNGS: 1

FNG Names: @HOUDINI

QIC: Sloan


The BackBlast:

5 best for glutes

5 best for posterior chain

Myrtl

  1. Warmup

Jumping jacks

Leg pull

Foot Pull

Quad pull

Skier squats

Move to Panera Parking Lot

  1. Donkey Whips
  2. Split Squat staggered L
    1. Drop set to explode up and clap under leg
    2. Repeat Right
  3. Donkey Kicks
  4. Glute Bridge Lift
    1. Drop set to 1 leg bridge
  5. Cobra Arms behind lift legs squeezing glute
  6. Goblet Squat
    1. Drop set to body weight squats sitting on coupon
  7. Fire hydrant L then R
  8. Dead Lift
  9. Kettle Swings
  10. Laying leg lifts, legs point up neutral, and down L then R
  11. Sumo goblet
    1. Drop set to body weight sumo and jump
  12. Laying Clams L then right

Move to amphitheater

  1. In and out abs on the ice, center, right left
  1. Bulgarian Split Squat L then right
    1. Drop set to bonnie Blair’s
  2. Knee Circles L then Right
  3. Step Ups
    1. Drop set to skier Squat jumps
  4. Superman’s

Banded

  1. From chair pose with band around knees move laterally then back
    1. Repeat
  2. Glute Bridge Activation with band under foot L then right

COT: Quote from Desmond Tutu, about the little things we do make a BIG difference in the world and we can make an impact LARGER THAN WE know right where we are EVERYDAY.

“Do your little bit of good where you are; its those little bits of good put together that overwhelm the world.”

 

Leave a Comment

F3 Chicago