Oh My God, we got worked like dogs today.
Training Buddy Rob and I were the only attendees today, and we are the advanced students, so that gave Lindsay free reign to work us.
First set - three times
- Medicine ball lunges on track. So, holding the 5kg medicine ball, big step into a lunge, get low, hold medicine ball straight out, then rotate 45 degrees left, 45 degrees right, then straight, then lunge with other leg and repeat the length of the track.
- Bounding with medicine ball. Starting at start of straightaway on track, drive upward with one leg, looking for vertical height, down the track, round the corner, down the other straightaway. Walk it off
- Hamstring curl, on machine, 110lbs, 15 reps
- jumping planks. Start plank position on hands, bring one foot up so that it is next to hands. Now bounce hips up and switch feet. Get the form and distance correct, then repeat for a 20 count.
second set, 2 times
- Gliding side lunges, 12 each leg
- Box Jumps, highest platform, 15 reps
- Deadlifts, with 50lb dumpbells, 15 reps
- squeeze big ball between feet, lying on back on mat, and extend feet outward to engage core, 12 times
3rd set - some pilates stuff
- On your back, hold big ball between your feet, stretch out keeping it off floor, pull it back, pass to hands, stretch it out over your head. Repeat
- hold ball between legs, one over one under, keeping lower heel off floor, now do crunches. This one beat, me, I could not do it, so we just held it for 15 seconds, which was close to killing me as well.
Wicked, brutal and fun workout :-)
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