DATE: 2022-11-28
AO: Farm
Q: Infinity
PAX: Chile, Sparky
FNGs: None
COUNT: 3
WarmUp: IT Band Stretches, IWs, WMHs, and Rockettes
The Thang: Knee strengthening/recovery exercises. All exercises in this workout in some way strengthen the knees or the muscles in the hips and ankles and support the knees. We did 3 sets of 10 reps, IC, of the following:
– Hip Hikes on curb (stand with one leg on curb, one leg dangling over edge, and use hips to lower and raise the dangling leg)
– Straight Leg Raises Foot Out (lay on back, one leg extended, point that foot out, and raise the leg with straight knee)
– Single Leg Glute Bridges (lay on back, extend one leg, and raise hips to sky while keeping extended leg straight and off the ground)
– Hip Circles (lay on side, raise one leg, make small circles with foot with leg straight)
– Squats (focusing on good form, initiating with butt backward, sitting in a chair, pushing knees slightly out as bend forward at hips with straight back) – Side Lunges (slower than normal)
– Standing Leg Extensions (stand on one leg, other leg lifted, and extend foot of lifted leg and bring back, flexing the quads) – Reverse Lunges
– Band Walks Forward/Backward 10m (put bands above knees around thighs, get in half-squat position, and walk forward 10m and then backward 10m)
– Band Walks Lateral 10m (put bands above knees around thighs, get in a half-squat position, and walk sideways 10m and then back facing the same way 10m)
Mary: WWII Sit-ups, Flutter Kicks, WWII’s, Freddie Mercuries, and Box Cutters
CoT:
D&C 81:5 – “Wherefore, be faithful; stand in the office which I have appointed unto you; succor the weak, lift up the hands which hang down, and strengthen the feeble knees.”
While we literally strengthened our feeble knees this morning, we should figuratively lift up and strengthen each other as best we can. Even if it’s just being there and relating with what we are going through, we can gain strength in this manner.
F3 The Capital 