Due to an injury while on Spring Break with PoolBoy and our high school boys, I had take off for the past 2 weeks. But, I was back in action today even though I had to modify it somewhat to help avoid re-injury. I was joined by Boo Boo, Junk Yard Dog, and Pool Boy.

Warm-up
Samson Stretch x 8
Self love x 10
Forward Arm circle x 10
Backwards arm circles x 10
Low slow squats x 10
Hillbillies x 10
Abe Slogodas x10

Mosey to start of path around JPAX.
With a mix of lunges and KOT on the path, we stopped at 5 stations

Station 1 – Upper Body
Merkins x 15
Shoulder Taps x 20
Wide arm merkins x 15
Plank 30 seconds

Station 2 – Core
Freddy mercury x 20 2-1
BBSU x 15
American Hammers x 20 2-1
Hollow hold 30 sec

Station 3 – Glutes and Quads
Squats x 15
Step back lunges x 10 2-1
Wife pleasers x 20
Al Gores 30 sec

Station 4 – Low impact cardio
Bear crawl slowly half way up JPAX delivery ramp
Crawl bear slowly back down JPAX delivery ramp
Mountain Climbers slowly x 20 2-1
Knee claps slowly in place 30 sec

Station 5 – Arms and Shoulders
Dips x 20
Pike merkins x 15
Overhead slaps x 20
Diamond Merkins x 10

Mosey around JPAX front path

KOT up JPAX side ramp
Diamond merkins x 10
KOT down JPAX side ramp
Diamond merkins x 10

Front of JPAX
Plank 1 min
LBC’s x 25
Flutter kicks x 25 2-1
Plank 1 min
Repeat 2 more times

Today’s lesson was showing up and adapting with an injury. Injuries don’t sideline you, they just force you to train smarter. COT.

0