W.O.D. 05/21/12

Under the Rain shed,

A simple workout that can be performed anywhere you have a 5x5 space.  Even in the rain, under a rain shed.

 

 

Warm-up

·         Light jog in place

·         Leg swing

·         Squat hold 30 seconds

·         windmills

 

Perform each exercise for 15 reps then recover for 2 minutes,

Repeat routine 3-4 times for a total of 28 minutes.

 

 

Bulgarian Split Squat

• Stand with your feet shoulder-width apart. Hold dumbells in each hand if needed.

• Place the instep of one foot on a bench. Step forward with the other foot, taking a

slightly larger than normal step.

• Contract your glutes, brace your abs and keep your spine in a neutral position.

• Lower your body until your front thigh is parallel to the ground.

• Keep your upper body upright and your lower back flat.

• Push up to the upright position. Stay in a split-squat stance.

• Perform all reps for one leg and then switch.

 

Diagonal Lunge

• Step diagonally at a 45o angle with one leg and lower your body until your thigh is

parallel to the ground. Keep your torso upright.

• Return to the top by contracting the quadriceps, groin, and hip extensors of lead leg.

 

Y-Squat

• Hold your hands over your head in a “Y” formation at all times.

• Keep your upper back and shoulders tensed throughout the exercise.

• Stand with your feet just greater than shoulder-width apart.

• Start the movement at the hip joint. Push your hips backward and “sit back into a

chair”. Make your hips go back as far as possible.

• Squat as deep as possible, but keep your low back tensed in a neutral position.

• Don’t let your lower back become rounded.

• Push with your glutes, hamstrings, and quadriceps to return to the start position.

 

1-Legged Plank

• Raise your body in a straight line and rest your bodyweight on your elbows and toes

so that your body hovers over the floor.

• Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them

as if someone was about to punch you in the stomach, but breath normally.

• Lift one leg up at a time and extend back. Alternate sides.

 

Punch-Knee Combo

• Stand with feet hip-width apart and knees slightly bent.

• Throw a jab with your weak arm.

• Throw a jab with your strong arm.

• Throw a knee with your weak-arm side leg.

• Throw a knee with your strong-arm side leg.

• Repeat and enjoy.

 

Cool down and stretch:

One lap around track then 6 standard yoga poses

·         Sun Salute

·         Down Dog Up Dog

·         Warrior

·         Triangle

·         Down Dog Up Dog

·         Sun Salute