Merkin Mania Recovery

With the Merkin Mania Maniac present, four pax worked to recover some movement to their arms, shoulder, neck . . . well everything above the waist after Tuesday’s merkin fest.

x denotes four count cadence.

Warmup:

People’s chair w/leg lifts, focus on breathing.

The Thang:

ITOSK:

Plank Series: Merkins x10, Side Plank R/L, Three Levels Plank, Elbow Plank w/opposite leg and arm lifts.

Angels Breath~6 reps, Mountain, Neck Rolls R/L, Shoulder Rolls, Half-bind Shoulder Stretch, Cross-chest Shoulder Stretch, Chest Press Fling x10.

Forward Fold, Half-forward Fold, Standing Half Moon R/L.

Lunge Series: Mountain, Forward Fold, Plank, Up Dog, Down Dog, Right Lunge, Crescent, Warrior One, Warrior One w/threaded prayer hands, Warrior Two, Extended Side Angle, Peaceful Warrior, Triangle. Repeato left side.

Triangle R/L

Balance: Figure Four, Figure Four w/chair.

Spine: Seated Spinal Twist variations R/L, Cat/Cow, Revolved Abdomen.

Mary w/Road Warriors

LBC x25

COT w/Road Warriors

Moleskin:

1. @Heisenburg- “I hate you” call at the second exercise much appreciated and understood, but we needed to warm up those muscles before we could stretch them.
2. @Clueless- Link to Warrior One Q Tips

Peace,

Deuce