Backblasts

Dirty Thirty

glammy0705

Fia Q 8/31/2021

Q: Glammy

Pax: Atomic, Summertime, Hawkeye, Canvas, Mentor, Luna, Deluge, and Rogue

Warmup:

10 each- slow

  • Palms up/Arm stretches to hug
  • Windmills 
  • Good mornings
  • Hamstrings (reach and scoops) 
  • Inch worms to push up 

Jump Rope x 30 seconds

30 seconds on, 10 seconds off

Repeat x 3

Jump Rope x 30 seconds 

1st Block

  • Hammer curl- side lunge lean- kick back (right side)
  • Hammer curl- side lunge lean- kick back (left side) 
  • In & out punches 

Jump Rope x 30 seconds 

2nd Block

  • Narrow squat kicks (alt sides)
  • Sumo squats into RDL (bands opt) 
  • Sledgehammers 

Jump Rope x 30 seconds 

3rd Block

  • Sit ups (or modify with crunches)
  • Penguins 
  • Alternating side twists 

Jump Rope x 30 seconds 

4th Block

  • Bent over Rows 
  • Standing back kicks band (Right)
  • Standing back kicks band (Left)

Jump Rope x 30 seconds 

5th Block/Cardio/AMRAP

  • Alternating lunges (4)
  • Alternating side twists (4)
  • Skier jumps (4)
  • Sledgehammers (4)
  • 30 Jump Rope 

3 minutes 

Band Work:

Clam Shells- 30 seconds each side

Back kicks lying on stomach- each side

Side Kicks- each side

Cool down/Stretch 

Inspiration 

Phil. 4:6 “Don’t worry about anything; instead, pray about EVERYTHING. Tell God what you need, and thank Him for all he has done.”