NOV 2, 2016 WAWA: Four Corner Frenzy

If you grew up in North Carolina (like I did) then the term “four corners” immediately brings one thought to mind:  Carolina basketball and Coach Dean Smith!  If Carolina was ahead in the second half and time was running down, Coach Smith would chew up even more time by playing the proverbial game of “keep away” will opposing players.

This week’s WAWA is a tribute to that basketball strategy….with a WAWA-twist, of course.

We’ll set up our own four corners, each with a different exercise.  Participants will start at separate corners and exercise when I say “GO” for 45 seconds.  At the conclusion of the 45 seconds, participants will have 15 seconds to run three-quarters around the court the their next corner.  Oh, and to make things even more fun, when you run in between stations, you’ll dribble a basketball as you go.  Your individual basketball will stay with you throughout the duration of this WAWA!

Each set is 8 minutes long, so each corner will be tackled twice.

We’ll have a total of 5 sets….or 40 minutes of exercises.

Here are the 5 sets:

SET 1 (Legs focus):

  • Kettle bell Goblet squats
  • Deadlift
  • Dumb bell squats
  • Burpee to 2 squats

SET 2 (Core focus):

  • Situp to Dumb bell press
  • Figure 8’s with medicine ball
  • Get Ups
  • Wall Sit with side-to-side medicine ball

SET 3 (Strength focus):

  • Stack transfer:  Plank side-to-side
  • Kettle bell pushups
  • Elevated legs: Arms up/up, down/down
  • Overhead Plate Presses

SET 4 (Core focus):

  • Stack transfer: V-position side-to-side
  • Russian twists with medicine ball
  • Elevated legs: Legs up/up, down/down
  • Elevated crunches with bench

SET 5 (Strength focus):

  • Wall balls
  • Plank: up/up, down/down
  • Bench dips
  • Exercise bar: Raise and Press

5 minute stretch begins at 5:40 am on the downstairs basketball court of The Cornwell Center.

See you then!

Workout Leader:  Mike Lenhart

Devotion Leader:  Mike Lenhart

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