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The season is back Ladies- the first practice takes off on March 8th! To prep- A March Core Challenge! See you all soon! And do not forget to stretch, or maybe go for a little jog! :) 
Defining Terms:
Upside down Frogs: Laying flat on your back. A ball held in place between the knees. Crunch together. Grab ball. Fully extend. Ball is now over your head. Crunch back together. Replace ball between knees. Repeat. Every crunch together counts as 1. Russian Twists: Sitting, legs together straight in front. Weights (I recommend 5lbsx2) on the left. Pick them up, fully rotate to the right. Place weights on ground. Pick them back up and fully rotate back to the left. Repeat. Every Left Right twist counts as 1. Lean Backs: On your knees with a straight back. Weights held mid chest. Lean back (without dropping the butt or knees) as far as possible. Return back to the original position. Repeat. Leg Drops: Laying flat on your back. Legs straight up. Hands under hips. Lower legs straight down without touching the ground or bending the knees. Bring back to original position. Lower them to the left. Bring back to the original position. Lower them to the right. Bring back to the original position. Every 3 (Left Right Center) counts as 1.
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Thanks Lulu Running! After an exhausting weekend of field hockey, some of us learned that maybe our stretching techniques were not as good as we all expected. Check out these yoga inspired running stretches to help release lactic acid and stretch out those running muscles.  Being athletes, we tend to strive better with competition and little goals that lead to big results. I introduce Week 1 of the Ab Challenge. As any good exercise regime, it starts small, easy even, and builds up.
Week One May 7 - May 13 2012 Monday May 7 : 5 sit-ups (feet on ground, full sit-up), 5 V-sits (isolations), 5 scissor kicks, 5 bicycle kicks, 1 min plank Tuesday May 8 : 6 crunches, 6 left knee touches, 6 right knee touches, 6 half bent knee crunches, 6 crunches w/ a bum lift, 6 crunches with flat legs Wednesday May 9 : 10 sit-ups (feet on ground, full sit-up), 10 V-sits (isolations), 10 scissor kicks, 10 bicycle kicks, 1.5 min plank Thursday May 10 : 8 crunches, 8 left knee touches, 8 right knee touches, 8 half bent knee crunches, 8 crunches w/ a bum lift, 8 crunches with flat legs Friday May 11 : 15 sit-ups (feet on ground, full sit-up), 15 V-sits (isolations), 15 scissor kicks, 15 bicycle kicks, 1.5 min plank Saturday May 12 : 10 crunches, 10 left knee touches, 10 right knee touches, 10 half bent knee crunches, 10 crunches w/ a bum lift, 10 crunches with flat legs Sunday May 13 : 12 sit-ups (feet on ground, full sit-up), 12 V-sits (isolations), 12 scissor kicks, 12 bicycle kicks, 1 min plank In lieu of the 12 Days of Christmas, the dedicated ladies of the Pink Panthers participate in what is trending as a favorite workout known as the 12 Days of Fitness. The idea follows the Christmas carol. Here was our routine we did on Saturday Morning.
1 - water break 2 - stairs (1 down + 1 up = 2 stairs) 3 - mountain climbers 4 - squat jumps 5 - sitting roll backs 6 - burpees (everyone's favorite) 7 - lunge touches 8 - jumping jacks 9 - plank lifts 10 - high knees 11 - lunge pulses 12 - scissor kicks This particular version focused on legs and abs/core, but we have done a variety of different exercises. The ladies battled through and we were done in 30 minutes, an intense and wonderful workout. Bonjour my athletes! I stumbled on this from a running blog I visit frequently. I thought what a great idea to get you challenging yourself on your own. So here it is, and now I am challenging you! If you are thinking "ho hum Savich" this is too easy, lower your knees to a hover just above the ground and raise them again. Still thinking this plank is too easy, check out the image below the calendar- you can try this position which will work your triceps and shoulders as well. Not sure why the plank is beneficial to you at all? Livestrong.com has this great post of the Benefits of a Plank!    |
Coach SavichPosting little ideas that can make a big difference! Archives
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