Clt Metro PB: Bringing back an oldie but a goodie to Batcave
August 10, 2017
867-5309 workout!
August 10, 2017

Getting our backs back!

  • When: 08/01/2017
  • Q: Bobcat
  • Pax: Mighty Mouse, Lemon Drop, Glitter Bomb, Dark Angel, Marauder, Beaker, Couch Potato, one awesome PAX whose name I can't remember, and an FNG, Comic-Con

Ten awesome PAX gathered to work on an area we often miss: our backs. Sturdy backs make sturdy PAX, so we did the following strength exercises:


  • Run around the block
  • Jumping jacks
  • Squats
  • Stretching: basement to penthouse suite
  • Down and up, vertebra by vertebra


One minute each; two sets

  • Opposite arm / leg raises (switch @ :30)
  • Plank
  • Superman
  • Plank with arm extensions (alternate)


With light/med weights (start w/ light):

  • Lawnmower pull (bending to straight)
  • Bent-over row
  • Standing fly
  • Bent-over fly
  • Plank row with weights
  • T-fly rows (stand on one leg, bending at 90-degree angle)
  • Good mornings (bend 90-degrees to straight up, weights on shoulders)
  • Walnut crushers (arms straight out, curl back in, palms up – pull shoulder blades together)
  • Scarecrow (arms: 90-degree up/down)
  • Kneeling one-arm rows (use picnic bench)
  • Dead lifts (weights to knees, pull up to row, down, stand up straight)
  • Dips (fingers pointing forward)


  • Child’s pose
  • Cat stretch
  • Down and up, vertebra by vertebra


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