January 4th, 2017 By Sid Vicious

4 of Harrisburg’s finest came out for some stretching at Sports Junction.  YHC brought the work out in a bag literally except the medicine ball.  The work out went a little like this….

Warmup:

• Side to Side / Middle stretches
• High Knees
• Butt Kickers
• Arm Circles – large / small

The Thang:

• Station 1 Medicine Ball

1. Weighted Superman
2. Lying Chest Toss
3. Shoulder Press
4. Lying Chest Press

• Station 2 – Foam Roller

1. IT Rolls (L)/(R)
2. Gastroc/Soleus Rolls (L)/(R)
3. Hamstring Rolls (L)/(R)
4. Quad Rolls

• Station 3 – stretch band

1. Clamshell stretches (L)/(R)
2. Side Leg stretches (L)/(R)
3. North / South stretches (L)/(R)
4. East / West stretches (L)/(R)

• Station 4 – T25 Resistance Band

1. Band Squat
2. Band Back Fly
3. Squat with Over head Press
4. Band Stationary Lunge

• Station 5 – Jump Rope / Mini Roller

Complete 1 rotation # 1 for the 5 stations then meet at the brick structure

1. 10 Step ups (5 L)/(5 R)
2. 10 Dips

Cycle back to starting station – complete rotation # 2 for the 5 stations (repeato brick station through rotation # 4.  1 exercise short of completing 4 station rotations.

Moleskin:

• Thanks for the opportunity to lead
• Strong work by @Othello, @Clueless, @Waterbear
• #KeepPounding

 

Harrisburg, Warrior One

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