Awkward Movements
- When
- Wednesday, July 26, 2023
- Q
- Beaker
- PAX
- 3 Beaker, Spectre, Sprocket
Slackblast:
Awkward Movements
DATE: 2023-07-26
AO: ao-tallawah
Q: Beaker
PAX: Spectre Sprocket
FNGs: 0
COUNT: 3
WARMUP:
Tempo Merkins, A little bit of Broga, calf raises
THE THANG:
Wanting to focus on improving mobility and core stability, I designed a weinke to challenge that.
- KB pendulum swings x 5 (in each direction)
- Deadlift to Squat motion x10
- Cross Chop x 10 (5 each side)
- KB Windmill x 10 (5 each side)
- One legged overhead press x10 each leg
- Plank Pull Throughs x 10 (5 each arm)
- Inchworm to frog jump across 2 parking spaces
- duck walk back
Repeat till time is up.
We got about 4-5 rounds in.
The deadlift to squat motion is where you bend over as if you’re doing a deadlift, keeping your back straight. Drop into the bottom of the squat position. Using your legs, drive straight up and NOT back into the bent over position.
MARY:
ANNOUNCEMENTS: Stuff the bus, HIM Camp, 9/11 5K, convergence on 8/4, F3 Dads Camp.
COT: