07/11/2023 - den - Leg Day Featuring LT. Dan
AO: The Den
When: 07/11/2023
QIC: Partly Cloudy
PAX:
Number of Pax: 13
Number of FNGS: 0
Pax Names:
Dr. Doolittle, Chocolate Chip, Choo Choo, Shrinky Dink, Belles, Foster, Black Jack, Homestead, Sun Bum, Starfish, Sun Rise, and Spartan
BackBlast:
What a wonderful crowd we had at the Den today! I warned everyone well in advance that we would be working those legs today and the ladies embraced it!
We warmed up with Michael Phelps, Gorilla Swings, Gate Swings, Jumping Jacks, Calf Raises, Hillbillies, Butt Kicks, and a lap around the island and back. Then we got started!
We split into 2 groups. One group stayed at the mats and cycled through leg exercises. The other group did LT. Dan down to the island and back. Then we switched!
The exercises:
11 Squats
11 Deadlifts
11 Fire Hydrants
11 Donkey Kicks
11 Inner Thigh Leg Lifts
Lt. Dan is 1 squat followed by 4 walking lunges, then it accelerates. 2 squats, 8 walking lunges. 3 squats, 12 walking lunges. And it continued to 10 squats, 40 walking lunges or until we were back to the mat.
We did this whole again, but only did LT. Dan down to the island and ran back. This gave us time to do our Ab finisher followed by 2 minutes of stretching.
Ab Finisher: 30 secs each
Hip Dips
Mt. Climbers
Plank
Rest
Jackknife
Russian Twist
Flutter Kick
Rest
Side Plank Hip Raise Left
Then Right
We stretched real good, snapped a pic, and circled up for COT! It was great to see Black Jack at The Den! Also great to see Homestead, Sun Bum, and Starfish – welcome ladies!!!