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Spring Workout or ‘My Pain’

14 Apr 2013, 20:45 UTC
Spring Workout or ‘My Pain’
(200 words excerpt, click title or image to see full post)

Since I’m done Ultimate Frisbee for the next 6 weeks, during that magical time between winter indoor and the long summer outdoor league, I decided to do my annual spring conditioning. It gives me a break from the usual workout, and lets me work all those muscles I ignore all year.
Plus the weather starts to get nice and it gives me a great excuse to get outside.
If you are looking for pictures of the exercises, let me know in the comments!!
Here is the workout Schedule:
Day 1:
Stretching plan
Hold each for 30 seconds minimum
-Achilles tendon
-Calves
-Hamstrings
-Groin
-Quads
-Gluteals
-Groin/Hips
-Hamstrings II
Foam Roller
Again 30 seconds
Calves
IT Bands
Quads
Hamstrings
Glutes
This is what rolling the IT band looks like – The muscle goes from the kneecap to the hip along the outer edge of the leg
Hip Strengthening
Tension band
Forward Standing Leg Extensions – 2 sets of 12 reps
Side Standing Leg Extensions – 2 sets of 12 reps
Ab Circuit
One circuit is one set of each exercise in order – 3 circuits
20 crunches
24 Oblique twists
15 Seconds Plank
Plank: Great core and stability exercise
Lower Body ...

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