Widening Our Stance

3 dedicated pax posted for some flexibility, balance and core work.

x-denotes four-count cadence.

Warmup:

  • Plank Series, including: Plank~20 secs, Merkins x10, Plank~20 secs, Side Plank w/hip dips R/L-6 reps, Three Levels Plank~15 secs each level, Mountain Climber x10, Elbow Plank w/leg and arm extensions~ 15 secs each.
  • LBC x25.

The Thang:

In this order, sorta, kinda (ITOSK):

  • Apollo Ono x15.
  • LBC x15
  • People’s Chair series: Chair, Chair w/air press x15, One-legged Chair R/L
  • Squirm x15
  • Lunge Series: Down Dog, Right Lunge, Crescent, Spinal Twist, Warrior Two.
  • Wide-Legged Forward Fold Series: Forward Fold, Half-Forward Fold, Fold Right, Fold Left.
  • Lunge Series: Down Dog, Left Lunge, Crescent, Spinal Twist, Warrior Two.
  • Wide-Legged Forward Fold Series, including: Forward Fold, Half-Forward Fold, Fold Right, Fold Left.
  • Lunge Series: Right Lunge, Warrior One, Warrior Two, Side-Angle, Revolved Side-Angle, Warrior Two.
  • Wide-Legged Side Lunges R/L~6 reps.
  • Lunge Series: Left Lunge, Warrior One, Warrior Two, Side-Angle, Revolved Side-Angle, Warrior Two.
  • Wide-Legged Side Lunges R/L~6 reps.
  • Lunge Series: Right Lunge, Warrior One, Warrior Two, Peaceful Warrior, Triangle, Revolved Triangle.
  • Wide-Legged Standing Gate R/L~6 reps.
  • Lunge Series: Left Lunge, Warrior One, Warrior Two, Peaceful Warrior, Triangle, Revolved Triangle.
  • Wide-Legged Yurpees~10 reps.
  • Atlas Shrugged/Star~ 6 reps
  • The W x20
  • LBC x20.
  • Homer-to-Marge Merry Medley, including: Homer-to Marge, Low Dolly, Rosalita . . . Hold it!
  • Corpse Pose– Relax.  I said RELAX!!!

COT (w/Road Warriors)

Peace,

Deuce

W1