Happy St. Patrick's Day!
Usually the trainers work outs are pretty similar, but as it turns out, when it's leg day and one trainer is in a boot and under strict instructions not to put any weight on one foot, some chages have to be made. Read on...
WOD
Triset Barbell back squats, Squating power jumps and Modified reverse hyper
Pyramid the weight up on the squats; 5 sets of 10 reps each
Rest as needed but as little as possible
WOD MODs (modifications for the one legged option)
Body weight through the squats from a deep, seated position
The jumps are a hop while on one leg - as high as possible
(both exercises with assistance and balance support as needed)
Post-op rehab included more ankle circles; 3 sets of 20 reps each
March 17, 2011
March 16, 2011
Work Out of the (Wednes) Day
We hope everyone makes an effort to get outside and enjoy some of this beautiful weather!
WOD
Triset Handstand push-ups, Dumbbell bent-over reverse flys and Seated Russian twists with a 25lb medicine ball.
5 sets of 10 reps each
Rest as needed but as little as possible
Post-op rehab included more ankle circles; 3 sets of 20 reps each
WOD
Triset Handstand push-ups, Dumbbell bent-over reverse flys and Seated Russian twists with a 25lb medicine ball.
5 sets of 10 reps each
Rest as needed but as little as possible
Post-op rehab included more ankle circles; 3 sets of 20 reps each
Peanut Udon Soup
Thankfully for readers here in Michigan, soup weather seems to be winding down. Or, at least it feels that way this week. But, before it is gone altogether, we invite you to try this soup. This quick and easy dish is great next to a light salad and the udon really reheats well the next day.
Enjoy!
Peanut Udon Soup
Prepared Udon noodles for 4
4 cups low sodium vegetable stock, divided
4 green onions, sliced
2 cloves garlic, minced
1 carrot, sliced
1/3 cup natural peanut butter
1T tomato paste
1T low sodium soy sauce
Hot chili sauce to taste
Heat 3 ½ cups stock over medium heat, adding garlic and carrot, simmer 5-10 minutes. Meanwhile, put remaining ½ cup stock, peanut butter, tomato paste and soy sauce in a food processer. Once combined, add to stock. Add prepared noodles and green onion. Serve when noodles are heated through.
Garnish with chopped peanuts, toasted sesame seeds or green onion.
Serves 4.
Enjoy!
Peanut Udon Soup
4 cups low sodium vegetable stock, divided
4 green onions, sliced
2 cloves garlic, minced
1 carrot, sliced
1/3 cup natural peanut butter
1T tomato paste
1T low sodium soy sauce
Hot chili sauce to taste
Heat 3 ½ cups stock over medium heat, adding garlic and carrot, simmer 5-10 minutes. Meanwhile, put remaining ½ cup stock, peanut butter, tomato paste and soy sauce in a food processer. Once combined, add to stock. Add prepared noodles and green onion. Serve when noodles are heated through.
Garnish with chopped peanuts, toasted sesame seeds or green onion.
Serves 4.
March 15, 2011
Work Out of the (Tues) Day
Here is another work out of ours, for your reading pleasure.
WOD
Triset Seated dumbbell hanging cleans, Assisted pull-ups and Reaching crunches with an 18lb medicine ball
5 sets of 10, 15 and 20 reps, respectively
Rest as needed but as little as possible
Post-op rehab included more ankle circles; 3 sets of 20 reps each
WOD
Triset Seated dumbbell hanging cleans, Assisted pull-ups and Reaching crunches with an 18lb medicine ball
5 sets of 10, 15 and 20 reps, respectively
Rest as needed but as little as possible
Post-op rehab included more ankle circles; 3 sets of 20 reps each
March 14, 2011
Work Out of the (Mon) Day
We're pleased to announce that Josh has his cast off! He can't resume weight bearing exercises with his legs yet, but you'll see the workouts once he can. Today's exercise focused on chest and abs...
WOD
Triset Incline dumbbell press, Vertical dips and Decline knee raises
Pyramid the weight up on the presses; 5 sets of 10, 15 and 20 reps respectively
Rest as needed but as little as possible
For the newly un-casted individual, finish the workout with ankle circles, both clockwise and counter-clockwise
3 sets of 20 each
WOD
Triset Incline dumbbell press, Vertical dips and Decline knee raises
Pyramid the weight up on the presses; 5 sets of 10, 15 and 20 reps respectively
Rest as needed but as little as possible
For the newly un-casted individual, finish the workout with ankle circles, both clockwise and counter-clockwise
3 sets of 20 each
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