Dear McGill Cycling,
Welcome to the second plyometrics session of 2015, and the eighth of the series!
Vote for your favourite Andy Serkis role to indicate that you’re coming.
Everyone in all levels should come. These workouts typically draw the biggest crowds and serve as the weekly anchor of winter training since you can meet up with everybody. They’re the perfect midweek session to juice you up for spin workouts.
Here’s the workout:
9:00-9:05pm - Meet up in front of spin room
9:05-9:07pm - Head up to the hallway that overlooks the gym (it’s name escapes me)
9:07-9:10pm - Warm up foot-work
9:10-9:25pm - Back and forth exercises
9:25-9:34pm - Head back down to the spin room and get ready for the DoC workout
9:34-10:00pm - Deck of Cards workout (52 cards * 0.5 min each = 26 mins)
10:00-10:05pm - Arrange jump stations in a row, prepare for row jumping
10:05-10:18pm - Row jumping
10:18-10:30pm - Cool down, stretch, leave
Note: we must be out of the room at 10:30pm sharp since that’s when maintenance staff comes in and closes up shop.
Same deck as last time:
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[]2 - Plank or Side Plank (I’ll tell you)
[]3 - Leg Lifts (core)
[]4 - Crunches (core)
[]5 - Step-Ups
[]6 - Side Step-Overs
[]7 - Side Jumps
[]8 - Front Brick Jump - Every land happens with a deep squat.
[]9 - Push-ups (they’re back!)
[]10 - Split Lunges
[]J - Frog Jumps (or prisoner jumps)
[]Q - Rest
[]K - Rest
[*]A - Wallsits
Notice how each card will be played for half-a-minute only, this is to accommodate the other stuff before and after the deck. While we run through the deck of cards, each exercise will be done for 20 seconds, with a ten second transition period. Since we have a higher ratio of rest to active time, I’ve collected most of the tougher aerobics! If some of these don’t sound simple, don’t worry: we will run through most of them. The brick stations will be close together so we feel like family.
Remember, we meet at 9:00pm on Wednesday at Spin Room (basement!) of the McGill Athletics Center (entrance on 475 avenue des Pins Ouest).
Here are the rules:
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[] If you are injured, you are not allowed to participate (but you are welcome to watch).
[] Be hydrated and bring a water bottle (optional: towel).
[] Do not eat a lot, or drink a lot right before coming. Jumping will turn a full stomach into a gastric nightmare.
[] Have lots of fun!
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See you there,
Dhruv