Thursday, April 15, 2010

The New 300s

Just to keep it interesting. I changed to crazy pushups that I learned secondhand through Ying O'Fire from Josha Krueger at Kru Strength + Fitness, and swapped in bridges for squats as part of my hamstring improvement program.

As usual, I have no instructions for how to actually do these exercises. Go see Josha, she runs an amazing boot camp on Saturdays for WCR skaters, or come to circuit and I will show you what I know.

Stand
arm circles
forward bend
...right foot crossed over left
...left foot crossed over right

KRU PUSHUPS x 36

child
cat
cow

Lie back

BRIDGES
two foot x 10
right toe up x 10
two foot yes/no x 10
right leg up x 10
two foot raised x 20
left leg up x 10
two foot yes/no x 10
left toe up x 10
two foot x 10

knees to chest

Roll over
pigeon with right leg
...left quad stretch
pigeon with left leg
...right quad stretch

KRU PUSHUPS x 36

child
cat
cow

Sit back

c-curve

CRUNCHES
legs straight x 10
legs bent x 10
legs bent up x 10
legs straight up x 10
...left x 10
...right x 10
legs straight up t x 10
legs bent up x 10
legs bent x 10
legs straight x 10

cobra

Roll over

KRU PUSHUPS x 36

child
cat
cow

Lie back
doll stretches
...right leg up
...right ankle over left knee
...right knee over left knee
...spinal twist to the left
...left leg up
...left ankle over right knee
...left knee over right knee
...spinal twist to the right

Sit up
split leg stretches
...right side over right leg
...right front over right leg
...left side over left leg
...left front over left leg
...front over center
butterfly stretch
arm stretches
...right arm across chest
...left arm across chest
...right arm over shoulder
...left arm over shoulder
...arms clasped behind back
...arms clasped in front and overhead

Entire sequence Mondays, Wednesdays, and Fridays.

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