4 pax met at the trailhead in the gloom today. 3 of the 4 pax had been logging alot of miles this month for the ISI challenge. With the eldest member of the pax close to breaking the 130 mile mark, pretty impressive.
With all this running and not alot of stretching, YHC took it upon himself to introduce the pax to a new group of exercises working on mobility with a progression to stability. Primarily targeting the 4 big joint complexes that can stiffen up thus leading to sub-optimal functioning (Remember… tight muscles are weak muscles).
The 4 joint complexes are: foot/ankle, hips, thoracic spine, and shlds. Each exercise today worked these joints in sequence (chain reaction) to stretch and then stabilize the body.
The thang:
mosey to parking lot
~ lower trap sets with Bilateral shld ext rotation or W’s ~ great for scapula and rotator cuff stability to off set all the merkins and desk jockeying. 3 sec hold in cadence x 20
~Glute series: Sidelying leg raise or (Jane Fonda’s) x 15 IC follower by Single leg Glute bridges x 15 IC
Now the fun begins:
Anterior Lunge with Bilateral overhead posterior arm swing x 10 each
Anterior foot reach for balance x 10
Posterior Lunge with Bilateral posterior arm swing at ankle height x 10 each:
Post foot reaches for balance x 10
Lateral lunges with OH reach x 10
Lateral foot reaches x 10 for balance
Opp side Lateral lunge with OH reach x 10
opp side lateral foot reaches for balance x 10
Rotational Lunge with reach x 10
Rotational foot reaches for balance x 10
Opp side rotational lunge with reach x 10
Opp side rotational foot reaches for balance x 10
1 mile fun run to bridge and back
COT, name-o-rama, prayer.
Thanks, guys for letting me lead. Good to be back in the pax!
Chewy
