2017.04.12

Figured we should pick the next workout to "balance" out the week after Monday and man...was it a doozy. This one was from last year on 2016.04.13 and very leg intensive. I'm sure we'll be feeling this one tomorrow. It's pretty much a weighted dumbbell workout, just 3 moves but those lunges...At one point we thought right/left = 1 was wrong, but nope, it was clear on the paper. It's "quick" but your legs and butt will be barking afterwards! Great workout cause I was sweating for another half hour after showering.

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Warm up
2 rounds

• 25 jumping jacks
• 10 bottom downs
• 5 lunge to elbow
• 10 arm circles

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WoD
20 reps each move and reduce by 2 until you have a final round of 2 reps each

• Weighted dumbbell step ups
• Dumbbell push presses
• Weighted lunges with dumbbell (left/right = 1)

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Exercises

• Weighted Step Ups
  Set up a platform with one riser on each side. These are just like regular step ups, but you have to hold dumbbells at your side like suitcases.
  
  Step up onto the platform, one leg at a time, and then come back down one leg at a time. Stepping up with both legs & stepping down with both legs counts as a single rep. The faster you do this, the more it feels like a "quick feet" exercise. Even though it's only 1 riser, make sure you look down as you're doing this. After a while, your legs can feel tired enough where you'll slip if you're not careful.
• Dumbbell Push Presses
  You'll need two dumbbells, so grab two that you can also do weighted lunges with. We ranged from 7.5 to 10lb dumbbells.
  
  To start, hold the dumbbells in a hammer position with your palms facing each other and resting on your shoulders.
  
  Do a quarter squat, and come up as explosively as you can. In reality, you'll end up end up hopping up a tiny bit because you're generating so much momentum/power from your legs. That's okay, but be absolutely sure that you're in control as you do this. You really don't want to trip or fall while holding dumbbells. As you come up, press the weights directly over your head. Remember, your legs should be driving the power in this motion, not your shoulders or arms. At the top of your motion, you want your arms to be fully extended and your legs completely straightened out. Also, bring your head forward a bit so that your arms, spine, and head are all aligned along the same vertical plane.
  
  One last cue is to make sure you move the weight directly up and down; if you start moving the horizontally, you'll put extra stress on your shoulders. If your elbows flare out horizontally, that's also going to make it difficult to press straight up & down. Finish your rep by bringing the weights back to beginning position.
• Weighted Lunge (with Dumbbell)
  Grab two dumbbells, and hold the weights at your side, one on each side. Think of carrying a pair of suitcases.
  From a standing position, bring one leg forward in a straight line, and then bend your knees so that both your knees are bent at 90 degrees. Make sure that your front foot is firmly planted on the ground; the heel of your foot should be touching the ground. The back knee should be close to the ground, and your front knee should be directly over your front foot (otherwise you're putting undue stress on your knees).
  
  One cue that can help some folks is to treat your lunge like you're going straight up and down with your back leg. Your knees don't quite have to touch the ground (you might get burns/scrapes that way), but come as close as you can to that.
  
  This time around, you get credit for a rep once both legs come forward (we call this "right/left = 1" for short).