I recently read an article about the importance of strengthening our glutes and hamstrings (BUM as they say in the U.K.) or sometimes called the posterior chain for all you Kinesiology wannabees….Bogey. Specifically, strong bum muscles contribute to better posture, prevents hip osteoarthritis, and reduces the likelihood of chronic low back pain, knee pain and hip pain. It’s not complicated, having strong bum muscles makes physical movement easier and, just to be totally honest, they are nice to look at on the opposite sex.
https://theconversation.com/glute-force-why-big-strong-bum-muscles-matter-for-your-overall-health-190978
So, with that in mind, I crafted a workout to focus on the bum and to remember Veterans Day by having the number 11 sprinkled throughout the workout.
WARMUP
There was a great deal of mumble chatter this morning with a steady drizzle and windy conditions. I gave the disclaimer and reviewed the F3 mission statement with the PAX and headed off to the Children’s Museum. Reverse Plank for the Six. To loosen things up I had the PAX focus on good squat / side lunge form. We held those positions for 5 – 10 seconds each x 5. Lots of mumble chatter and hiking up of shorts!
Forward Arm Circles x 11. Arm Wave x 5. Reverse Arm Circles x 11. Michael Phelps x 5. Pretzel Arms x 11
Hand release Merks (no worming allowed) x 20. – Huge crowd pleaser!
THE THANG
We headed across the street over to the rut filled field next to the exercise station.
Genuflect across the field (1 kneel down followed by a lunge for each leg. Increasing to a max of 10 kneel downs and 10 lunges for each leg). Reverse Plank for the Six
Bearpees to get back (4 hand touches on a bear crawl followed by 1 burpee. 8 hand touches on a bear crawl /2 burpees and so on until you reach 40 hand touches and 10 burpees. Reverse Plank for the Six. No mumble chatter…I guess I’m doing something right.
THE THANG 2 – Mosey back to the Peristyle Benches for our BUM work. Reverse Plank for the Six
Glute Bridge (Figure Four) x 11 IC
Bulgarian Split Squat x 11 IC
Glute Bridge (Figure Four) x 11 IC
Bulgarian Split Squat x 11 IC
Frog Pump x 11 IC
Donkey Kick x 11 IC
Monkey Humpers x 11 IC
Alternating Supermans x 11 IC
Frog Pump x 11 IC
Mission Impossible for last minute
Countoff, Namerama and COT. Welcomed FNG Hoffa and Animal from F3 Jacksonville! Prayers of gratitude that we got up today and did something hard. So blessed for the opportunity to lead and to call you my F3 NOLA brothers!
