August 16th, 2017 By Teen Spirit

The smart arrived again and brought balance to their bodies. Today we focused on deep heavy breathing to make the stretches deeper and to make the flow from exercise to another all that much smoother. After a workout like this, you feel loosey goosey.

Grid iron made a cameo appearance and powered through.

 

WARM UP

• 30 Sec Plank
• 10 Slow Merkins (5 seconds)
• 10 x Mountain Climber Prep
• Circles

• • Wrist
  • Wrist stretch
  • Arm circles: forward back
  • Should rolls
  • Shoulder shrugs
  • ½ neck rolls
  • hip rolls
  • leg rolls
  • knee rolls
  • ankle rolls
  • Crouch & split leg stretch

THE THANG:

Flow 1

• Mountain (30s) – 5 deep breaths
• Upward Hand Pose (Inhale)
• Forward fold (Exhale)
• 1/2 Forward Fold (Inhale)
• Forward Fold(Exhale)
• Upward Hand Pose (Inhale)

Repeato x 10

Forward Fold, Step back into Down Dog

Flow 2

• Down Dog
• Crocodile
• Up Dog/Cobra
• Down Dog (1 breath)

• Warrior One
• Crocodile
• Up Dog/Cobra
• Down Dog

Random moves

• Upward Hand Pose (Inhale)
• Forward fold (Exhale)
• Triangle Left
• Triangle Right
• Wide Legged Yurpees (20)
• Crocodile
• cobra
• Down Dog (5 breaths)

• Wide Legged Yurpees (10)

Down Low Stuff

Flow 5

• Down Dog
• High Plank
• Knees to Elbow (5)
• Piriformis Stretch (both sides)
• Low Plank
• Cat & Cow
• Spinal balance (on all 4s, 1 arm out straight, 1 leg out back)
• Wide Legged Yurpees (5)

MARY

• Flutter kick x 15
• LBC x 15
• WW2 x 15
• Squirm (20)
• Jay-Los (15) – as suggest by Grid Iron

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