April 26th, 2017 By Sid Vicious

4 of Harrisburg’s finest came out for some stretching.  YHC brought the ‘coined’ work out in a bag.  The work out went a little like this….

Warmup:

• High Knees
• Butt Kickers
• Arm Circles – large / small

The Thang:

Station 1 Medicine Ball

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

Station 2 – T25 Resistance Band

1. Band Squat
2. Band Back Fly
3. Squat with Overhead Press

Station 3 – Foam Roller

1. IT Rolls
2. Gastroc/Soleus
3. Hamstring Rolls

Station 4 – Stretch Band

1. Clam shells (L)/(R)
2. Side Leg stretches
3. North / South leg stretches

Station 5 – Jump Rope / Mini Roller

Complete exercise # 1 for the 5 stations then meet on the front sidewalk for yoga

1. Lunge (L)
2. Plank
3. Chataranga
4. Up dog
5. Down dog
6. Lunge (R)
7. Plank
8. Chataranga
9. Up dog
10. Down dog

Cycle back to starting station – complete exercise # 2 for the 5 stations (repeat yoga station through rotation # 3.

High / Low Pigeon stretches

Moleskin:

• Thanks for the opportunity to lead
• Strong work by @Othello, @Clueless, @Gamma
• Food pantry needs some canned goods
• Mint Hill convergence Sat 7am

#KeepPounding

Harrisburg, Warrior One

---