x denotes four-count cadence.
- Plank Series: Plank~20 secs, Merkins x 10, Plank~20secs, Side Plank with hip dips and reach- 4 each side, Elbow Plank~30 secs.
In this order sorta, kinda (ITOSK):
- Howl at the Moon- six rotations. Includes: Mountain, Forward Fold, Half-Forward Fold, Plank, Cobra or Up Dog, Down Dog.
- Salute Side Stretch, Neck Rolls, Shoulder Rolls, Half-bind Neck Stretch R/L, Chest-Press Fling x 10, Forward Fold.
- Plank, Up Dog, Down Dog, Right Lunge, Crescent, Spinal Twist, Warrior Two, Peaceful Warrior, Warrior One, Warrior Three, Half Moon, Warrior Three, Figure Four w/squat, The Lynn Swann. Repeato other side.
- Pyramid R/L, Pigeon R/L, Cross-legged Hamstring Stretch and Cross-legged Spinal Twist R/L.
- Boat~30 secs, Bridge, Boat~30 secs, Wheel, Shoulder Stand, Plow, Ball, Revolved Abdomen.
- LBC x25, Oblique Crunch x 20, Low Flutter x15, Low Dolly x10, Protractor.
COT w/Road Warriors
- Great to see so many new faces out this morning! Your body will thank you today for the work you put in.
- Pleasure to lead as usual, and glad to be back at Warrior One. As usual for Warrior One, not much mumblechatter as everyone focused on their breath and the poses.