Post
by **Bram** » Sat Mar 28, 2020 9:13 pm

**March 28th - Back, Legs, and Cardio**

Run 30 minutes + Stretch

Warm-Up

Arm Circles Forwards x 10/Backwards x 10

Squats x 15

Spider-Man Crawl x 10 each side

Side Leg Swings x 15 each side Rd 1, Front Leg Swings x 15 Rd 2, Back Leg Swings x 15 Rd 3

3 rounds

Activate!

Slow Front Kicks x 20 each side

Slow Roundhouse Kicks x 20 each side

Slow Back Kicks x 20 each side

Workout

Jump Squats x 20, 20, 15

and

Lying Super-Man - Hands at T x 1.5 mins, Hands at P x 1.5 mins, Hands at L x 1.5 mins

Pull-Ups x 7, 5, 5

and

Jump Lunges x 10 each side, 10, 8

Bodyweight Rows x 20, 15, 15

and

Glute-Ham Walks [tilt pelvis] x 8, 6, 6

Stabilize!

Band TKE x 20 each x 3 sets

Stretch

Calves, Quads, Glutes, Groin, Hamstrings, Lats, Biceps, Wrists, Forearms

A note: after I did this workout on Monday, I skateboarded and surfed and my left knee felt unstable. That night I added in some band tke's and my knee has felt fine ever since, including surfing on Tuesday and skateboarding Tuesday-Saturday. So will keep the VMO work in at the end.

"If we just work hard without complaining, we can become one with Heaven and Earth." - Zen proverb