Backblasts

Band-o-Rama Workout

When: 6/17/21

Where:The Chapel

Q:007 

Disclaimer: I am not a trained Professional. Stay at your own pace, modify when needed, and continue to strive 

PAX: Atomic, Buckeye, Duchess, Rogue, StarLord, Canvas, Luna, Deluge, Hawkeye, Ranger, 007, FNG-Contessa

The Thang:

The PAX will complete each band exercise and Run in between sessions.

Warm-Up:

  • Jumping Jacks
  • High Knees
  • Butt Kicks
  • Stretch

Session 1: Chapel Hill

Running up and down the Chapel Hill (stop sign to stop sign). The PAX will complete the following exercises in-between runs:

  • Lunges/Jumping Jacks
  • Side Lunges/High Knees
  • Side Lunges/Skaters/

Session 2: Inside Chapel

Sit on Chapel Step:

  • Rt. Leg lift- 15
  • Push ups- 15
  • Lt. Leg lift- 15
  • Push ups- 15
  • Rt. Side Leg lift- 15
  • Tricep dips-15
  • Lt. Side leg lift -15
  • Tricep dips-15

Session 3: on Mat:

  • Crab openers-15 on each side
  • 15 diamond push ups
  • Hydrants -15 on each side
  • Push ups

Session 4: Ab Session:

  • 15 Bottoms Up
  • 15 Butterflies
  • 15 bottoms up
  • 15 Russian twists
  • 15 bottoms up
  • 15 tick-tocs
  • 15 bottoms up
  • 15 crunches
  • 15 bottoms up
  • 15 sit-ups

Parking lot Run with Curb touches

COT- Empty the Negative out of your heart…