Monday morning came and after discovering a treasure trove of exercises and routines on a Youtube page recently I wanted to try out a leg dominant beatdown. But don’t worry the upper body was addressed at the end. 5 PAX joined me, including 2 PAX that have not been able to attend in a while, in the muggy gloom.
Warm up:
After a brief jog around the fork in the road we circled up in front of LCM.
- SSH x 20 IC
- Windmills x 10 IC
- Grass grabbers x 15 IC
- Hillbillies x 15 IC
- Mountain climbers x 20 IC
Today we performed an APEX routine. Anterior muscle exercises, followed by Posterior muscle exercises, and completed with Explosive exercises. Once this series is completed follow that with 2 “corrective” exercises consisting of hip abductor strengthening exercises.
Round 1:
Goblet squat, bridge march with cinderblock on waist, and kettle bell swing with cinderblock. Rest 30 seconds.
Perform 30 seconds each leg: sidelying leg raises and 1 1/2 standing hip abductor slides.
Round 2:
Reverse lunge, sprinter lunge, and jump squats. Rest 30 seconds.
Perform 30 seconds each leg: 1 1/2 sidelying leg raises and standing hip abductor slides.
Round 3:
Neverending squat, hamstring RDL, and Glut RDL. Rest 30 seconds.
Perform 30 seconds each leg: sidelying leg raises and 1 1/2 standing hip abductor slides.
Round 4:
Reverse creeping lunge, long legged bridge with block on waist, and Bonnie Blair’s. Rest 30 seconds.
Perform 30 seconds each leg: 1 1/2 sidelying leg raises and standing hip abductor slides.
Now that the leg portion had been completed I kept with the APEX theme for a few rounds of upper body Tabata.
Round 1:
Block biceps curls, Overhead triceps extension with block, and T merkins
Round 2:
Front raises with block (heretofore known as Walleye’s), prone T’s, and Burpees
Round 3:
Repeat round 1.
Round 4:
Repeat round 2.
Cooldown with various leg stretches. Countoff, name-o-rama, announcements, intentions, physically distanced COT. As always it’s a pleasure to lead the fine men of F3. Can’t wait to do it again.
