• Post Type: Backblast
  • When: 01/23/2020
  • AO: Midoriyama
  • QIC: Wojo
  • FNG's:
  • PAX: Madoff, Taterhole, Tiger, Freight, Blart, Termite, Wet Nuts, Sister Act, Dr. Seuss, Swimmer, Broke

Warm up:

  1. Don Q x 10ic
  2. SSH x10ic
  3. Fire Hydrants – 3 w/ pause 3 quick (keep back and heels straight)
    1. Out to side bent
    2. Out to side straight
    3. Rear straight
  4. On 6:
    1. Single leg lifts 3 w/ pause 3 quick
    2. Double leg hip lifts
    3. Single leg hip lifts
  5. Wall Drill for Dorsiflexion

Mosey to Field:

  1. Heel to toe walk
  2. Heel Walk
  3. Toe Walk
  4. Nur – Toe to Heel Walk
  5. Squat Walk
  6. Lateral Squat Walk
  7. Skips
  8. High Skips
  9. Power Skips
  10. B Skips
  11. Straight Leg Bounds
  12. Thigh Pop Bounds
  13. Alternating Bounds
  14. Double Broad Jump
  15. Triple Single Leg Jump
  16. Single Leg Bound to Lateral Bound, Land on Single Leg (all same leg)
  17. Sprints w/ acceleration zones

Mosey to Flag

COT