November 8th, 2017 By Sid Vicious

6 of Harrisburg’s finest showed up for the smartest workout of the week.  No one signed up for the Q so YHC took the reigns for an off the cuff stretch.  The work out went something like this…

Warmup:

• High Knees
• Butt Kickers
• Arm Circles
• Rotator Cuff stretches

The Thang:

• Mountain Pose
• R ear to R shoulder X 2
• Chin to Chest X 2
• L ear to L shoulder  X 2
• Head straight back X 2
• arm stretches turn head X 2
• tricep stretches
• wrist stretches – hand down and up
• leg stretches – left knee, middle, right knee X 2
• standing hamstring stretch (L)/(R)
• standing foot to butt (L)/(R) – with shoestring pulses
• tree pose
• standing hamsting stretch / wall press
• leaning sit knee stretches (L)/(R) X 10 each leg
• plank X 2
• runners pose sequence (L)/(R)
• chatranga X 2
• updog X 2
• down dog X 2 – heel presses last set
• yurpees X 5
• table
• cat / cow X 10
• spinal twist (L)/(R)
• knee to elbow (L)/(R)
• cobbler
• sitting hamstring (L) knee bent (R) leg straight – arms up to feet
• sitting hamstring (R) knee bent (L) leg straight – arms up to feet
• sitting hamstring both legs straight – arms up to feet
• superman
• bow
• nerve glides (L)/(R) X 10
• toe glides (L)/(R) X 10

Moleskin:

• Good work by all

 

Harrisburg, Warrior One

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