Run a Muck Strength Workouts You do not need to follow or complete these workouts. These workouts are simply provided for those that don’t know what to do for their 15 minute strength training sessions. Feel free to use any of these workouts for your “Walls of Weights” obstacle. You must perform them for at least 15 minutes to count. You will need to complete two 15 minute strength training sessions in order to mark off the obstacle as being completed. Once again, these workouts in this handout are not required. They are simply provided for those that are unsure of what to do. You may perform any strength training session of your choice. Be sure to perform a proper warm-up and cool down before and after every workout. See Wellness Staff for help. Run a Muck - Strength Workout 1 A1 A2 A3 Goblet Squat Pushup Bent Row Set Reps Rest Set Reps Rest Set Reps Rest 1 12-15 15-30s 1 12-15 15-30s 1 12-15 15-30s 2 12-15 15-30s 2 12-15 15-30s 2 12-15 15-30s 3 12-15 15-30s 3 12-15 15-30s 3 12-15 15-30s 4 12-15 15-30s 4 12-15 15-30s 4 12-15 15-30s Note: Hold dumbbell in the goblet position Note: Plain old pushup. Don't let your hips Note: Maintain a straight back. Bend against your chest. Squat down and sink and make sure that your knees and push hips back. Lean back without leaning forward. elbows drop below 90°. Don't push forward slightly and row dumbbells Maintain a straight back and make your head forward when performing up and behind you. Row until your sure your torso is upright. Don't let the pushup. Perform pushups from wrists are next to your ribs. Repeat. the dumbbell leave contact with knees or against the wall if needed. your chest. A4 A5 Romanian Deadlift Plank Set Reps Rest Set Reps Rest 1 12-15 15-30s 1 45-60s 15-30s 2 12-15 15-30s 2 45-60s 15-30s 3 12-15 15-30s 3 45-60s 15-30s 4 12-15 15-30s 4 45-60s 15-30s Note: Hold dumbbells in front of your Note: Press up onto your forearms and thighs. With a straight back and toes. Tuck everything around your straight legs, push your hips behind torso tight around your spine. Hold you as far as you can. Let your the position for 45-60 sec or as long torso naturally fall forward until you as possible. Don't hold your breath feel a stretch in your hamstrings. and don't let your hips sink. If you Contract hamstrings and glutes to feel pressure in your low back you stand upright again. need to stop. Run a Muck - Strength Workout 2 A1 A2 A3 Leg Press Seated Row Chest Press Set Reps Rest Set Reps Rest Set Reps Rest 1 10-12 30-60s 1 10-12 30-60s 1 10-12 30-60s 2 10-12 30-60s 2 10-12 30-60s 2 10-12 30-60s 3 10-12 30-60s 3 10-12 30-60s 3 10-12 30-60s 4 10-12 30-60s 4 10-12 30-60s 4 10-12 30-60s Note: Adjust seat so that your knees Note: Adjust seat to proper position. Grab Note: Adjust the handles to chest height. are at 90° angles. Push to full the middle handles and pull your Relax your head against the pad extension without locking out shoulders back and down. Pull your while you press the weight out. your knees. Lower and then elbows back until your wrists are Don't arch your low back as you repeat. next to your ribs. Lower and repeat. press. B1 B2 Forward Lunge Plank Set Reps Rest Set Reps Rest 1 12-15/leg 30-60s 1 30sec/side 30-60s 2 12-15/leg 30-60s 2 30sec/side 30-60s 3 12-15/leg 30-60s 3 30sec/side 30-60s 4 12-15/leg 30-60s 4 30sec/side 30-60s Note: Step forward and lower into a Press up on your forearm and lunge. Drop down until your stacked feet. Keep your torso tight front thigh is parallel with the (pull your abs in towards your spine floor. Stand back up and return for support) and don't let your hips your foot. Repeat movement for sink down towards the floor. Hold for 30 seconds. If you feel pressure other leg. in your low back, drop to your knees or stop. Run a Muck - Strength Workout 3 A1 A2 B1 Raised Split Squat Close Grip Pushup 1-Arm DB Bent Row Set Reps Rest Set Reps Rest Set Reps Rest 1 10-12/leg 15-30s 1 10-15 15-30s 1 10-12/arm 15-30s 2 10-12/leg 15-30s 2 10-15 15-30s 2 10-12/arm 15-30s 3 10-12/leg 15-30s 3 10-15 15-30s 3 10-12/arm 15-30s 4 10-12/leg 15-30s 4 10-15 15-30s 4 10-12/arm 15-30s Note: Hold your dumbbells out to the Note: Plain old pushup, but your will place Note: Place your left knee and left hand sides and stand a ways in front of a your hands in a narrow stance. Hug on a bench. Keep your back bench/chair. Place your left foot on your body with your elbows as you straight. Pull your shoulder blades the bench behind you. Stay tall and lower down and then press back up. back and down and keep them squat down until your right thigh is Don't let your hips sink and make there. Hold a dumbbell in the hang parallel with the floor. Don't lean sure that your elbows drop below position off to the right of the bench. forward. Stand back up and repeat. 90°. Don't push your head forward Row dumbbell up and back until Repeat for other leg. when performing the pushup. your wrist is next to your ribs. Perform the reps in a slow and Pause for a sec at top. Lower, then controlled manner. repeat. Repeat for other arm as well. B2 B3 1-Leg Hamstring Curl Jacknifes on Sliders Set Reps Rest Set Reps Rest 1 8-10/leg 15-30s 1 12-15 15-30s 2 8-10/leg 15-30s 2 12-15 15-30s 3 8-10/leg 15-30s 3 12-15 15-30s 4 8-10/leg 15-30s 4 12-15 15-30s Note: Place your right heel on a ball. Lift Note: From the top of the pushup your hips off the floor. Curl heel in position, place your feet on the towards your glutes and lift hips at sliders. Contract your abs and tuck the same time. Then slightly extend your knees in towards your chest leg back out and repeat. (between your arms). Slowly extend them back out to the starting position. Don't let your hips sink towards the floor when you extend your legs out. Run a Muck - Strength Workout 4 A1 A2 A3 Lunges Band Pull aparts Knee Pushups Set Reps Rest Set Reps Rest Set Reps Rest 1 12-15/leg 30-60s 1 12-15 30-60s 1 12-15 30-60s 2 12-15/leg 30-60s 2 12-15 30-60s 2 12-15 30-60s 3 12-15/leg 30-60s 3 12-15 30-60s 3 12-15 30-60s Note: Lunge forward with one leg and Note: Grab a band with about a shoulder Note: From your knees, lower yourself then step back and lunge forward width distance and hold it out in down until your elbows drop below with the opposite leg. Continue for front of your chest. While keeping the 90° angle. Press back up until 12-15 reps per leg. Stay light on the your arms perfectly straight (not your arms are fully extended. Don't back toes and don't let the front bending at the elbow) pull them bend at the waist. There should be knee push past the toes. both to the sides until the band a straight line from your knees to touches your chest. your head. A4 Side Plank Set Reps Rest 1 25 sec/side 30-60s 2 25 sec/side 30-60s 3 25 sec/side 30-60s Note: Get down on your side. Lift up on your knees and forearm. Have some form of padding under both of them. Hold yourself in this position (straight line from head to knees) for 25 seconds. Repeat for other side.Don't hold your breath. Run a Muck - Strength Workout 5 A1 A2 A3 Chair Squats Counter Pushups Standing Rows Set Reps Rest Set Reps Rest Set Reps Rest 1 12-15 30-60s 1 12-15 30-60s 1 12-15 30-60s 2 12-15 30-60s 2 12-15 30-60s 2 12-15 30-60s 3 12-15 30-60s 3 12-15 30-60s 3 12-15 30-60s Note: Stand directly in front of a sturdy Note: Standing away from a wall or a Note: Wrap a band around something chair or the couch. Slowly sit down counter place your hands on it and sturdy at your chest height. Pull the on it. Don't flop down. Sit as softly lean forward. Perform a pushup handles back until your wrists are as possible.