June 8th, 2016 By Sid Vicious

5 of Harrisburgs finest came out for some stretch recovery work.  The workout went a little like this…

Warm up

1. SSH (ic) X 15
2. Windmills (ic) X15
3. High Knees oyo X15 each leg
4. Lunge walk forwards and backwards down the sidewalk

The Thang

Legs Sequence

1. Standing Single Leg Knee hold – L/R 30 seconds each leg
2. Standing Quadriceps stretch – L/R 30 seconds each leg
3. Lying Hamstring stretch – L/R 30 seconds each leg
4. Lying Piriformis stretch (eye of the needle) – L/R 30 seconds each leg
5. Nerve Glides – L/R X 10
6. Gastroc stretch (wall) L/R
7. Soleus stretch (wall) L/R
8. Spider stretch – (A,B,C,D – 5 seconds) L/R X 5
9. Pike-Up spider Lunge – (A,B – 5 seconds) – L/R X 5
10. Seated Leg Extensions – lean against wall – L/R OYO X 10

Chest & Arms Sequence

1. Push up jack with shoulder tap – L/R OYO X 10
2. Alternating Toe Tap – plank L foot to R hand; R foot to L hand – OYO X 10
3. Yurpees – OYO X 10
4. Bent Over Chest stretch – standing press against wall – head down
5. Elbow Taps – elbows behind head – tap
6. Clasp fingers behind back – bend over 90 degrees; fingers clasped behind back pull straight up; head down – hold 30 seconds
7. Wrist Flexor stretch – extend arm out front; bend your wrist towards floor; with other hand gently bend wrist until u feel moderate stretch in forearm. Hold 30 seconds X 10
8. Elbow bend to Straighten – OYO X 10
9. Forearm rotation – arm at 90 degrees bent, rotate palm – OYO X 10

Cool Down stretches

1. Table
2. Cat / Cow – OYO X 10
3. High Pigeon stretch (L) – 30 seconds
4. High Pigeon stretch (R) – 30 seconds

Moleskin

• Thanks for the opportunity to lead it is always an honor
• Good work this morning fellas, hope you enjoyed some of the new material

Harrisburg, Warrior One

---