Leg and Core Complex with Mackenzie - Brought to you by Born Primitive

Complete the full leg and core circuit for four rounds with 20-30 repetitions of each exercise.  Exercises should be grouped and completed with no rest between.

Shirt: Thermopylae Spartan Program 2018
Shorts: Born Primitive Double Take

Squat Rocks

 Deadlift Squats

 Squat Jump In and Outs

 Single Leg Deadlift Scales

 Squat with Forward Lunge and Back Lunge (alternate sides)

 V Sit Bicycle Crunches

 Flutter Kick and Flutter Cross (30 per side of each type)

 Double Leg Lift with Single Lifts (30 of each)

 Squat Rock Static Hold (30-45 seconds)

 Side Lunge to Curtsy Lunge (30 each side)

 V Sit Twists

 Squat Hold (30-45 seconds)

 Plank Bird Dogs (30 total with a hold of five seconds each)

 Plank Toe Touches

 Squat with Side Kick Out

 Lunge Pulse (30 per side)

BORN PRIMITIVE LINK

Madeline Lower Body Flexibility (Working towards doing the splits) - February 24, 2018

Go through entire routine three times.  Hold each stretch for a minimum of 45 seconds.

Sumo Squat Hold with Torso Twist and Lean

Hamstring and Groin Lean

Opposing Side.

Pigeon Pose or Gluteus Complex Stretch (Advanced)

Pigeon Pose or Gluteus Complex Stretch (Basic)

Deep Lunge Stretch

Straddle Stretch

Agility Ladder work with Kya - February, 2018

Go through each ladder drill six times (three per leg on the single leg exercises).

Icky Shuffle

 Ladder Two Step

 Single Leg Piston Jumps

 High Knees

 Split Jumps

Second Thermopylae Games at Crossing Park

Congratulations to Kya and Olivia for their incredible work last night and placing at the top of all of the athletes present at the second Thermopylae Games of the 2017-2018 competitive season.

Extremely well done and a great job by the entire team.

Thank you to Crossing Park for hosting the event and for all of the participating schools, athletes, coaches and parents for making it happen.

Your coaches are very proud of you.

The Thermopylae Team.

Thermopylae Games #2 - Crossing Park School

Tonight, Crossing Park school hosts the second Thermopylae Games of the 2017-2018 competitive season.

The competition will run the same as the first games with multiple events and a time cap of two (2) minutes.

The exercises are:
1. Lunge Kick Outs
2. Burpees
3. Bench Dips
4. Squats
5. Plank Shoulder Taps
6. Step Ups

Bring plenty of water, a snack, warm clothes to travel to (and from) the school.  Also bring your camaraderie, team spirit and competitive drive.

See you all there.

The Thermopylae Team.

Kya Leg Work, Core, Flexibility and Mobility -

Four Rounds

Pelvic Lift (30 x 4)
Pelvic Lift with Single Leg Isolation Raises (30 x 4 x each side)

Quadriceps Stretch (30 sec x 4)

Full Lunge (30 seconds per side x 4)

Quad Stretch to Hamstring Stretch to Full Lunge (30 seconds x 4)

Calf Raise (30 seconds x 4)

Side Bridge/Plank with Leg Raise (30 seconds x 4 x each side)

Alternating Raised Leg Toe Touches (30 x 4)

Butterfly Sit Up (10 x 4)

Dolphin Leg Raises (30 x 4)