Northeast Tennessee

Plank You Very Much!

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Northeast Tennessee Johnson City Iron Horse (Founders Park)

Time: 0530 AM
Temp: 39 degrees and dropping
Weather:  wintry mix…fun for all

DISCLAIMER

COP

WARM UP

  • SSH x40 IC
  • Imperial Walkers x20 IC
  • Hillbilly Walkers x20 IC
  • TTT x15 IC
  • Squats x20 IC
  • LBAC x10IC
  • LBAC x15IC Rev. (lost count…sorry guys)
  • Shoulder Pretzels x 20IC

THE THANG

  • PLANK (90 Sec)
  • Merkins x10IC
  • PLANK (30 sec)
  • Peter Parker
  • PLANK (30 sec)
  • Mountain climbers x20 IC
  • PLANK (30 sec)

Recover – Michael Phelps

  • PLANK (45 sec)
  • Right arm up to a side plank (30 sec)
  • Left Arm up to a side plank (30 sec)
  • Johnson City Jump PLANKS x 15 IC
    • 4 count exercise from the Plank position: Count 1 pop up, pull up the legs, and slightly twist the abdomen to have the feet land outside the right hand, Count 2 jump back to the plank position, count 3 pop to the left, count 4 return to the plank position
  • Hydraulics x10 IC

Recover – Michael Phelps

  • LBC x20 IC (3 count hold)
  • Side Crunches x20 IC (3 count hold) both left and right
    • on your back, legs bent with the knees pointed 60 degrees from vertical.  crunch straight up
  • Leg lifts to Heels to Heaven x20 IC
  • Wall Webbs
    • 1:4 ladder wall jump-ups to calf raises
    • Up to 10 wall jumps
  • Merkin Webbs
    • 1:4 ladder merkin to dips (challenged the PAX to do decline, incline, or regular merkins
    • Up to 10 merkins
  • PLANK (30 sec)
  • SIDE PLANK Up-Downs x10 IC both left and right
  • Right arm up to a side plank (15 sec)
  • Left Arm up to a side plank (15 sec)
  • Flutter kicks x30 IC

COUNT-O-RAMA

NAME-O-RAMA

COT

 

 

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