Broga Stretch

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.

 

6 thoughts on “Broga Stretch

  1. Deuce

    Sid Vicious- Hate I missed your first one; it looks like I missed quite a few stretches that are new to Warrior One. Thanks for stepping up to lead.

  2. Sid Vicious Post author

    @Clueless I was worried at first, glad to hear brother. @Deuce, glad to do my part. Come out next time and join us. Have a good day Fellas!

  3. Othello

    @Sid Vicious – I am so mad that I missed your Virgin Q! Up until 1am from the Kid Rock Concert does not make for an attempt to get up for Broga. However, I feel it today and might have appreciated the stretch – and many stretches there were – wow! I think you beat my record. Glad to have you on the Broga “Q” team – see you in the gloom.

  4. Sid Vicious Post author

    @Othello – I bet that was fun seeing Kid Rock, maybe we can catch you the next time. Come out when you can. Thanks for the encouragement.

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