03/20/2021 - thicket - March Madness

AO: The Thicket

When: 03/20/2021

QIC: Ultra


Number of Pax: 4

Number of FNGS: 0

Pax Names:

VonTrapp, Blessing, Truckin’ (2.0)


Thanks for joining me on the windy “court” this morning for a full body workout with a basketball! We began with a warm up of hip circles, leg pendulums, arm circles & plank rotation. Then the “game” began: Block 1, Block 2, Block 1, Block 2, then 2 Rounds of Block 3

Block 1 (Tabata 1 min:30sec)

1) Squat, Shoot, Press 2) B-Ball Merkins (rolling ball from right to left hand) 3) Lay Up Lunges (plyometric reverse lunge) 4) Ballerina Squat, passing ball in circles around waist 5) Lateral Shuffle Shoot

Block 2 (Sweet 16…16 of each exercise)

1) ISO Sumo Squat (extend arms in front & rotate ball L/R 2) B-Ball Burpees 3) B-Ball Merkins 4) Alternating Lunge, Twist, Bounce Ball 5)Rolling Hamstring Curls (Bridge w/ heels on ball)

Block 3 (back to Tabata)

1) Plank Toe Taps (toes on ball, tap R on ground then L) 2) Feet to Hands Pass 3) Ball Grasshoppers (plank position w/feet on ball. Knee to chest then cross to opposite side) 4)V hold passing ball around legs 5) Russian Twist

GAME OVER! We stretched out, COT, chatted & hit the locker room. VonTrapp’s 2.0, Truckin’,  was “the man” working out the whole time with us & racing me around the loop😎⛹️‍♀️🏀


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