Pay Day Back Blast
August 17, 2018
Ab/Cardio pyramid; AMRAP curb work with the Queen
August 17, 2018

Fig Leaves and Tigers..Batcave BB

  • When: 08/17/2018
  • Q: Spokes
  • Pax: Whistle, Firecracker, Wahoo, Sir Mix A Lot, Betty, Gringa, Step In Time, Popeye

Did I get your attention with that BB title?  I hope so!

I had so much fun putting this workout together and then leading it.  My husband has claimed Friday’s to ride his bike and drink coffee so I’ve missed out on Batcave, but my mom has been in town this week so I took the opportunity to Q at some of my favorite places.

For this workout I wanted to do something different, really focus on those deep core muscle that we all seem to forget about.  So to start the workout off I decided to review the proper way to squat….it involved pretending you are wearing a fig leaf and you hinge at the waist.  I got this idea from an NPR story – https://www.npr.org/sections/goatsandsoda/2018/08/13/636025077/to-fix-that-pain-in-your-back-you-might-have-to-change-the-way-you-sit

Trust me…the entire PAX was thinking about wearing a fig leaf for the rest of the day!

So once we all learned how to squat properly we launched into the workout, complete each exercise for 1 minute with a 10 second break

  • Squats (think about that fig leaf)
  • Lung side to side with shoulder press
  • Renegade Rows
  • Back Extensions (Superwoman’s)
  • Side Supported Lift (act like you are trying to roll from your side to you knees like a baby)
  • Tiger Crawls (crouch down like a tiger on hands and toes, then crawl, trying to keep your hips level while you crawl)
  • Plank Reach Pulls (in plank move weight across body towards feet, pick it up and bring it back)
  • Reverse Flys
  • Single Leg Deadlifts

After each complete round we ran a lap then started over.  We did 3 rounds then we did a lot of stretching and hip opening movements.

I hope everyone enjoyed something a little different, focusing on areas that we need to continue to focus on but are easy to forget.

Here are a couple of links to help you understand the moves

Lunge site to side with shoulder press https://www.instagram.com/p/BmcOLnnAfrd/?hl=en&taken-by=kirastokesfit

Side Supported Lift https://www.youtube.com/watch?v=lG1BjEplYsQ

Tiger Crawls (actually called Panther crawls but I’m a Clemson fan) https://www.wellandgood.com/good-sweat/workouts-gone-primal/

Thank you so much for joining me!

*

Spokes
Spokes
Mom of two M to Alphabet love to sweat

1 Comment

  1. Summit says:

    Thanks for sharing. Looks like a great workout! I’m using it as inspiration for my first coQ with FiA Goose Creek!

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