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Friday, March 9, 2012

Punishment at the "Pit"


Happy Friday!
We changed things up a little at the FITE Club this morning.  It is a beautiful morning so we took to the outside for a little workout in the Adventure Pit.

It was an awesome group today with a couple newcomers in Di and Ana.  They and everyone else did awesome!

We started out with a dynamic warm up that include various sprint drills, carioca, and hip mobility.  Then it was time to "Do Work"!


Everybody partnered up, so we had 5 groups of 2.  My advanced math skills tells me that is a total of 10 people:)  We had a 5 stations to work through spending 5 minutes at each station.

Station 1:
Rope climb up the 25 foot wall.  (you could substitute dead hangs on a pull up bar if you like)
Diane and Sabrina Climbing the rope


Station 2:
Medicine Ball rotational throws over the small 7 foot wall.  2.5 minutes on each side
Jim and Frank- Rotational toss


Station 3:
Medicine ball squat throws over the tall 12 foot wall.
Ana and Di squat tossing over the big wall


Station 4:
Medicine ball over head reverse throws (have your back to your partner and start with the MB in your hands in a deep squat position, explode up with triple extension (ankle, knees, and hips) and throw the ball over your head to your partner)

Station 5:
Sledge hammer tire slams or lunges (use an 8 or 16 lb sledge hammer and chop into a large tractor tire).  2.5 minutes each side... or you can do a lunge.  As you lunge forward chop with the sledge hammer over your front leg.
Robin destroying the tire!


We had a blast today on a beautiful morning.  Next Friday I will be in LA so have fun without me!

Living Life with No Excuses... No Regrets!
Scott

Monday, March 5, 2012

Plank Variations: Reaches

Hi Friends,
This exercise is called "Plank with Reaches".  It is a great progression from a traditional plank.  It is much more difficult as it will force you to stabilize your hips more to complete the exercise.  Give it a go and let me know what you think.

Living Life with No Regrets...No Excuses!
Scott

Sunday, March 4, 2012

Stability Ball Plank Circles

Hi Friends,
Here is a new video from my "Core Stability Series".  This is one of my favorite Core Stability exercises.  It is much more difficult that it appears.  Give it a try and let me know what you think.

If you need a stability ball, click the thing on the side of this page.  Perform better is where we get the majority of the equipment in the personal training studio.

Living Life with No Regrets...No Excuses!
Scott

"Life Is Motion"

"Life Is Motion"
Turkish Get Up