The BackBlast:

A certain PAX arm injury was the perfect excuse to design a beatdown focused purely on lower body. Spring-like weather at the Warrior. Certainly a sign that there will be an end to the brutely cold weather of an Indian Valley Winter.

Warm-up

• Side Straddle Hops  (20)
• Monkey Humpers (20)
• Weed Pickers (20)
• Quad Stretch (10) both sides
• Calf Raises (20)

Long Mosey around the soccer fields to the street, then back to the parking Lot

Set #1 – Lower Body Stations – Each PAX Goes to a Station

2 minutes each station with ~30 second break in between stations

• Station #1 – Lateral Hops (over a log)
• Station #2 – Squat Jumps
• Station #3 – Step Ups (on stool)
• Station #4 – Popcorn Squat (Slow Squat + one Leg Up – alternate)
• Station #5 – Lunge Knee Up (switch at half)
• Station #6 – Suicides (cones set up creating route)
• Station #7 – Cross Jumps (hop on one foot, create a cross)
• Station #8 – Calf Raises (weighted w dumbbells or unweighted )
• Station #9 – Ladders (up and back two feet in each step)
• Station #10 – Duck Walk
• Station #11 – Groucho Walks (squat, legs/feet out, small steps up & back)
• Station #12 – Tuck Jumps

Stop Halfway through for ~4 minutes for Long Mosey

At the end, mosey over to hills.

 Set #2 – Hills

• 2X – Sprint Up – 15 Side Straddle Hops at top
  • Light Mosey Down
• 2X – High Knees Up – 15 Side Straddle Hops at top
  • Light Mosey Down
• 2X – Bernie Sanders Up – 15 Side Straddle Hops at top
  • Light Mosey Down
• 2X Long Jump Up – 15 Side Straddle Hops at top
  • Light Mosey Down

Slow Mosey back to Flags

COT