Month: April 2020

IN A GALAXY FAR FAR AWAY
HAN TURNED TO CHEWIE
“BRO, YOU’RE LOOKING SHREDDED”
HE EXCLAIMED AS CHEWBACCA
ADMIRED HIS GAINZ IN THE
MOS EISLEY CANTINA GYM
CHEWIE SAW HIS 8-PACK
FINALLY COMING IN
AND LET OUT A SATISFIED
“GRWARHRHRAHRAHAHRHAR”

• Plank series x 3
  • Scap push-up [10]
  • Side plank [10 sec]
  • Reverse scap push-up [10]
  • Side plank [10 sec]
• Supine Back Fly [10,15] + Supine Nutcracker [5,8] x 3
• Dead Bugs [16,20] + Plank T-Twists [6,10] x 2
• Elbow Side Plank Twist [6,10] + Prone Swimmers [3,5] x 2
• Hollow Body Hold [30sec] + Superman [30sec] x 3
• Conditioning x 2
  • Push Up [10]
  • Air Squats [30]
  • High Knees [50]
  • Mountain Climbers [30]
  • Hollow Body Sit Up [10]

• Pelvic control series on feet x 2
  • Pelvic tilts [10]
  • Arm lifts [5 per arm]
  • Bird dogs [5 per arm]
• Single Leg Glute Bridge [10 per side] + Zercher Squat [7,10] x 3
• 90 90 Flow [5 full flows] + Wall Sit Leg Extension [8 per leg] x 2
• Reverse Plank March [5 per leg] + Bulgarian Split Squat [10 per leg] x 3
• Wall Fonda [6 per leg] +  Banded Clamshell [6 per leg] or Side Fonda [10 per leg] x 3
• Conditioning x 5
  • Air Squat [20]
  • Calf Raises [20]
  • Jumping Lunges [20]

• Prep x 3
  • 90 90 Flow [3 full flows]
  • Cossack Stretch [5 per side]
  • Pelvic tilts [10]
• Reverse Plank March [6 per leg] + Bulgarian Split Squat [10 per leg] x 3
• Cossack Squat [7,10] + Calf Raises [15,20] x 3
• Single Leg Glute Bridge [10 per side] + Zercher Squat [7,10] x 3
• Wall Fonda [6 per leg] +  Banded Clamshell [6 per leg] or Side Fonda [10 per leg] x 3
• Conditioning x 5
  • Twist Mountain Climbers [15 per side]
  • Air Squat [20]
  • Supine Nutcrackers [10]

• Plank series x 3
  • Scap push-up [10]
  • Side plank [10 sec]
  • Reverse scap push-up [10]
  • Side plank [10 sec]
• Supine Back Fly [10,15] + Supine Nutcracker [5,8] x 3
• Dead Bugs [10 per leg] + Plank T-Twists [6,10] x 2
• Superman Pulse [20] + Hollow Body Hold [45sec] x 2
• Jefferson Curl [5,7] + Elbow Side Plank Twist [6,10] x 3
• Conditioning x 5
  • Push-Up [10]
  • Pull-Up [5]
  • Cossack Squat [5 per leg]
  • Hollow Body Sit-Up [10]

IN A GALAXY FAR FAR AWAY
R2D2 WISHED UPON A STAR
HE YEARNED FOR BRAVERY
AND THE STRENGTH TO FIGHT
AGAINST THE NERFHERDERS
WHO WOULD OPPRESS HIM

A BLINDING FLASH WAS EMITTED
AND HE KNEW HE GOT HIS WISH
AS HE ROUNDHOUSED C3PO AND SAID
“R2D2 AIN’T NO PUNK BITCH”

This is your friendly neighborhood webmaster back again with another Straps Quarantining takeover. This time, it is leg day.

• Wall Fonda [5,8] + Zercher Squat [5,8] x 3
• Bulgarian Split Squat [7,10] + Reverse Plank March [5] x 3
• Side Fonda [10] + Glute Bridge Butt Pivot [3,5] x 3
• Cossack Squat [7,10] + Calf Raises [15,20] x 3
• Conditioning x 2
  • 10 Burpees
  • 30 Knee Touch Mountain Climbers
  • 20 Jumping Lunges

Back Balance

• Pelvic control series on feet x 2
  • Pelvic tilts [10]
  • Arm lifts [10]
  • Bird dogs [10]
• Plank series x 3
  • Scap push-up [10]
  • Side plank [10 sec]
  • Reverse scap push-up [10]
  • Side plank [10 sec]
• Bear twists [20] + Ironman twist [2,4] x 3
• Miniband side leg lifts [5,10] + T-twists [7,12] x 2
• Crow pose [max time] + Lunge thoracic twist [5] x 2
• Banded plank twist [5,10] + Single leg bridge [10] x 2
• Prone swimmers [5] + Elbow side plank twist [6,10] x 2

Conditioning

Maximum number of rounds in 15 minutes:

• Booty thrusters [5]
• Redeemers [10]
• Jumping lunges [10 per leg]

Back Balance

• Pelvic control series on feet x 2
  • Pelvic tilts [10]
  • Arm lifts [10]
  • Bird dogs [10]
• Plank series x 3
  • Scap push-up [10]
  • Side plank [10 sec]
  • Reverse scap push-up [10]
  • Side plank [10 sec]
• Banded plank twist [5,10] + Single leg bridge [10] x 2
• Xiaopengs [5] + Elbow side plank twist [6,10] x 2
• But thrusters [7,10] + (Weighted) redeemers [20] x 3
• Miniband side leg lifts [5,10] + T-twists [7,12] x 2
• Lunge thoracic twist [5] + Windmills [5,9] x 2
• Bear twists [20] + Ironman twist [2,4] x 3

Conditioning

Maximum number of rounds in 15 minutes:

• 10 plank jumping lunges (5 per leg)
• 5 plank to elbow plank
• 3 push-up to downdog

Every time you come out of plank position (i.e. take a break) you must rest for a full minute before doing more reps.

Leverish

• Pelvic control series on feet x 2
  • Pelvic tilts [10]
  • Arm lifts [5 per arm]
  • Bird dogs [5 per arm]
• Bicep ATYs [30 sec each, left arm] + Table rock [10] + Bicep ATYs [30 sec each, right side] + Table rock [10] x 1
• Milkshakers [5,10]  OR Hollowbody rocks [20,30] + Prone hip glides [5,7 per leg] x 2
• Skin the cat [3,6] OR Elbow plank rocks [6,9] + Prone bent arm shoulder extension [5×3 sec hold] x 3
• Miniband piked leg lifts [5,7 per leg] + L-sit thrusts [5,8] x 2
• Open hip ground pistons [3,5] + Cobra Stretch [30,60 sec] x 3

Conditioning

Complete 5 rounds of:

• 16 Wall sit leg extensions (8 per/leg)
• 10 hand release push ups (or progressions suitable for you)

Leverish

• Pelvic control series on feet x 2
  • Pelvic tilts [10]
  • Arm lifts [5 per arm]
  • Bird dogs [5 per arm]
• Bicep ATYs [30 sec each, left arm] + Table rock [10] + Bicep ATYs [30 sec each, right side] + Table rock [10] x 1
• Knees to elbows [5,15]  OR Hollowbody rocks [20,30] + Prone hip glides [5,7 per leg] x 2
• Skin the cat [3,6] OR Elbow plank rocks [6,9] + Miniband arabesque [5,7] x 3
• Miniband side leg lifts [7,9] + Isometric milkshaker [max time] OR plank to elbow plank [10] x 2
• Open hip ground pistons [3,5] + Redeemers [15,20] x 2

Conditioning

For a group of N people complete:

• 22 x N hollow body sit-ups
• 33 x N push-ups to downdog
• 55 x N Side plank to side plank
• 110 x N jumping lunges