Abita Springs Trailhead…Take 2

YHC apologizes, again for the tardiness of the back blast, it is now getting done after catching up on over 40 back logged backblasts due for Medicare reimbursement.
3 pax – met last thursday morning at 5:15…ish for a major beat down, or may be just a minor one with some corrective exercises sprinkled in to help improve posture and hip stability, so we can continue to endure future beat downs.
Anyway, the thang:
Warm up lap around the playground followed by dynamic warm-up/stretches: including high knees, power skips for height and again for distance, bounding, lunge with trunk twist, and quad stretch walk, with probably a set of merkins or two here or there. It has been almost a week, so YHC can’t remember all the details

Pearl one: clam shells with band in sidelying position 2 x 20 B sides in slow cadence to burn out the external rotators of the hips (great for all the desk jockeys out there who sit on the outstretched bums all day)
Partner up:
partner one ~ Farmer’s walk (or EiEi in this case) carrying 45# dumbells in each hand x approximately 40 yds out and back
Partner deuce ~ kettle bell swing with 15 # DB x 20 + 10 merkins
Partner 3 ~ “No Money” (Bilateral shoulder external rotation with scapular retraction using resistance from a blue theraband) x 20 + 10 merkins; again this one is great for the desk jockeys hunched over a computer screen all day like Quasimodo

Pearl Deuce: one lap around play ground followed by partner up exercise:
P1 ~ vaults over bike rack x 20 flip with P2
P2 ~ toes to Bar kipping exercise x 10…ish, flip with P2
P3 ~ sprint lap around track
rinse and repeat 2 sets

Pearl 3: Single leg mini squats x 20 Both sides, single leg toe taps with opposite leg 3 x 10
COM … ab exercises, YHC is now suffering from CRS syndrome, and promises from here on out to have the backblasts completed in a more timely manner after his next Q, which will be saturday at the lakefront.

Come one out to the new F3 northshore workout, on thursday mornings it is a great AO.

Chewy

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