July 15th, 2015 By Sid Vicious

Two strong PAX gathered to stretch and and keep themselves limber.  Stretching sounded great considering all the mileage everyone has been putting in lately.

Warm Up / Disclaimer

1)     SSH (IC) X 15

2)     IST (IC) X 15

3)     Windmill (IC) X 15

The Thang

1)     Standing Alt Knee Holds – repetitive – squeeze X 10 each knee

2)     Standing Alt Knee Holds – hold each knee for 30 seconds

3)     High knees X 10 each knee

4)     High knee Claps X 10 each knee

5)     Alt Straight Leg Kicks X 10 each knee

6)     Calf Stretch – bend down; one leg behind other grab back of ankle

7)     Air Squats (IC) X 10

8)     Hip Flexor Hold (L) – hold for 30 seconds

9)     Hip Flexor Hold (R) – hold for 30 seconds

10)  Hip Flexor Arms Up (L) – hold for 30 seconds

11)  Hip Flexor Arms Up (R) – hold for 30 seconds

12)  Lateral Lunge (L) – back to center X 5

13)  Center Hold & Touch Floor – head straight down – hold for 30 seconds

14)  Lateral Lunge (R) – back to center X 5

15)  Center Hold & Touch Floor – head straight down – hold for 30 seconds

16)  Cradle Knee Hug (L) – hold under outside of foot, other hand under knee

17)  Prayer Hands while knee crossed (L)

18)  Cradle Knee Hug (R) – hold under outside of foot, other hand under knee

19)  Prayer Hands while knee crossed (R)

20)  Flat Back V Hold – 6 inches from ear – arms up down to straight back – hold for 30 seconds

21)  Torso Twist – left hand on ground with other arm head up – hold for 30 seconds

22)  Torso Twist – right hand on ground with other arm head up – hold for 30 seconds

23)  Cat / Cow in squat position – round back release X 10

24)  Elbow Squat Hold – elbows inside the knee push out – hold for 30 seconds

25)  Down Dog to Left Leg up – knee to elbow and back up X 5

26)  Down Dog to Right Leg up – knee to elbow and back up X 5

27)  Child Pose – on knees / sit on heels – stretch out arms far, face to ground – hold for 30 seconds

28)  Table Top (R) arm out – back down (face looking out) X 5 (stretch arm out as far as you can)

29)  Table Top (L) arm out – back down (face looking out) X 5 (stretch arm out as far as you can)

30)  Plank – hold for 30 seconds

31)  Spider Static Stretch – (L) leg wide connect knee to the shoulder; back heel to the floor – hold for 30 seconds

32)  Back to Plank – hold for 30 seconds

33)  Spider Static Stretch – (R) leg wide connect knee to the shoulder; back heel to the floor – hold for 30 seconds

34)  Low Pigeon (L) – elbows down; drop head – hold for 30 seconds

35)  ‘S’ Torso (L) – come up and create an S – leg towards 6 – turn body and towards leg – hold for 30 seconds

36)  ‘S’ Quad Stretch (L) – pull back leg up to your 6 – hold for 30 seconds

37)  High Pigeon (L) – chest and head up – hold for 30 seconds

38)  Low Pigeon (R) – elbows down; drop head (Right leg is extended) – hold for 30 seconds

39)  ‘S’ Torso (R) – Come up and create an S – leg towards 6 – turn body and head towards leg – hold for 30 seconds

40)  ‘S’ Quad Stretch (R) – pull back leg up to your 6 – hold for 30 seconds

41)  High Pigeon (R) – chest and head up = hold for 30 seconds

42)  Hip Up Hold – on your back; lock fingers underneath; lift hips to the ski & squeeze gluts; shoulders flat to ground – hold for 30 seconds

43)  Single Leg Knee hold (L); other leg straight

44)  Single Leg Knee hold (R); other leg straight

45)  Dual Knee hold – head completely on the ground; small breaths

COT – lead by Sid Vicious; closed out by Sun Dial

Moleskin
1.  Thanks for the opportunity to lead.

2.  @Clueless thanks for putting up with my first Warrior One workout and way to push.  I hope the stretches helped out today.

3.   Come out for Happy Hour tonight, I think it will be at Hawthorne’s – look for the e-mail later.

 

Harrisburg, Warrior One

---