Backblasts

LOWER BODY BLITZ

hawkeyesmg2020

Q: Hawkeye

Disclaimer: I am NOT a trained professional.

PAX: 007, Neon, Beachy, McQueen, and Champ

The Thang:

WARM UP:

  1.  March in place and swing arms
  2. Walking Jacks
  3. Lateral Steps
  4. Opposite Hand to Toe
  5. Lateral Butt Kicks
  6. Jog in Place
  7. Jumping Jacks

Tabata timer was set for 30 seconds each rep:

LOWER BODY BLITZ (BANDS) 

(30 seconds)

  1. SQUAT PAUSE
  2. PREDATOR JACK
  3. SINGLE LEG HIP ABDUCTION (ONE SIDE)
  4. SINGLE LEG BACK (ONE SIDE)
  5. TAP OUT (ONE SIDE)
  6. PREDATOR JACK
  7. SQUAT HOLD WITH HEELS UP
  8. SINGLE LEG HIP ABDUCTION (OTHER SIDE)
  9. SINGLE LEG BACK (ONE SIDE)
  10. TAP OUT (ONE SIDE)
  11. LATERAL WALK (ONE SIDE)
  12. LATERAL WALK (OTHER SIDE)
  13. CLAM ONE SIDE
  14. CLAM OTHER SIDE

We then did a cardio series of a “chain” run around the parking lot, 40 jumping jacks, 30 butt kickers, 20 mountain climbers, and 10 burpees.

Tabata timer set for 75 second intervals with 20 second rests for glute blasts trisets WITH BANDS!

ONE

  • Lying down abduction
  • Lying down abduction pulses
  • Lying down abduction hold

TWO

  • Abduction up and down
  • Abduction up and pulse
  • Abduction up  and hold

THREE

  • On hands abduction
  • On hands abduction pulse
  • On hands abduction Hold

FOUR

  • Donkey Kick (left)
  • Donkey Kick Pulses (left)
  • Donkey Kick Hold(left)

FIVE

  • Donkey Kick (right)
  • Donkey Kick Pulses (right)
  • Donkey Kick Hold (right)

SIX

  • Side  lift (left)
  • Side lift pulses (left)
  • Side lift hold(left)

SEVEN:

  1. Side  lift (right)
  2. Side lift pulses (right)
  3. Side lift hold (right)


Final cardio series: 30 high knees, 20 skaters, 10 lunges, 10 lunges then an Ab-A-Rama with each PAX member calling out some killer ab work to finish out the time.

COOL DOWN:

  1. Lie Flat – pull leg up and stretch
  2. Pull leg over and stretch
  3. Figure 4
  4. Other Side
  5. Stand Up and Quad Stretch
  6. Lateral Butt Kicks

INSPIRATION: Use your voice for kindness, your ears for compassion, your hands for charity, your mind for truth and your heart for love. Luke 6:27 reminds us: “But I say to you who are listening – love your enemies. Do good to those who hate you.” A good reminder when faced with hostile voices in your ear that try to undermine your very soul.

We attempted to get the beautiful sunrise in the picture and managed to frame that parking light – I am not a trained photographer either! UGH!