PB: Steel Magnolias
October 2, 2018
We Can F3, Too!
October 2, 2018

Circuit for Performance and a PR!

  • When: 10/02/2018
  • Q: Grasshopper
  • Pax: @Fixer, @setter , @juggler , @Jet , @Guardian , @zia , @chowda , @RunnerGirl , @dory

Racing season has started and many of us are competing in multiple events.  While you have to put the miles in for the endurance, you need to strengthen your muscles to get the speed.

Disclaimer, Warm-Up & Get Mini-bands

The Thang:  You’ll do three rounds of each circuit below.

  1. Execute each move for 1 minute
  2. Execute each move for 45 seconds
  3. Execute each move for 30 seconds

Circuit 1

  • Standing Donkey Kickback – wrap band around ankle and at the arch of the kicking foot
  • Standing Kickback Pulses  – extend leg back and pulse up, squeezing glute
  • Squat to Deadlift – wrap band above knees, hold stance wider than hip distance
  • Knee Pulses – hold squat and pulse knees outward

Circuit 2

  • Plank Rotation to Row – kick leg through while pulling band, elbow leads
  • V-Up to Pull-Down – band around wrists and pull-down behind head
  • Boat Hold Row – low “V” position and row with arms; band around feet
  • Spiderman Push-Ups – band around foot at arch

Circuit 3

  • Squat to Leg Lift – right full circuit then left
  • Curtsy Lunge – band above knees
  • Heals to Heaven – band at ankles or knees keeping feet just wider than hip-distance apart while executing
  • Leg Lifts – keeping feet just wider than hip-distance apart while executing

COT & Name-o-Rama:  Week 3 post-hurricane and there is so much that has been done and so much still to do.  Do what you can, where you are.  Love and grace to everyone you meet because you don’t know what they’ve contributed or what they’ve been through.

“Running allows me to set my mind free. Nothing seems impossible. Nothing unattainable.” — Kara Goucher, Olympic long-distance runner

High five ~ Grasshopper

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