Date: 2024-02-21
AO: thefarm
Q: Infinity
PAX: Matthew - Running Man, Squatter, Lumbergh
FNGs: None
COUNT: 4
WarmUp: IT Band Stretches, IWs, WMHs, LBACs with leg raised, Rockettes, and Mountain Climbers.
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: - Standing Suzanne Summers
- Single Leg Glute Bridges (lay on back, extend one leg, and raise hips to sky while keeping extended leg straight and off the ground) - 30s Sumo Al Gore (focus on pushing knees out)
- 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. Stand next to fence, but only touch it if you need to.)
- Knee over toes static lunge with arms raised (Low lunge with hands on ground initially, bend your front knee so it goes over the toes of your forward foot, back leg straight, and then raise hands above head for a 10-count.) - 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: Flutter Kicks, Side Crunches, Freddie Mercuries, Penguin Crunches, Leg Raises, and American Hammers.
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.
Tags: thefarm, Matthew - Running Man, Squatter, Lumbergh
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