6 of Harrisburg’s smartest showed up for some stretch/recovery.  This is the 10 edition of the coined work out in a bag station exercises.  The work out went a little something like this.

Warm up:

• High Knees
• Butt Kickers
• Ball Kicks
• Arm Circles

The Thang:

Each Pax does each station for 2 minutes then rotates.  In between a complete rotation we lunge walked to the brick structure and back and then performed 20 air squats:

Station 1:

Plank variation

Station 2:

Medicine Ball – weighted superman, lying chest toss, shoulder press

Station 3:

Resistance Band – Band squat, Band Back Fly, Squat with overhead press

Station 4:

Foam Roller – IT Rolls, Gastroc/Soleus, Hamstring rolls

Station 5:

Stretch Band Station – Clam shells, side leg stretches, North/South leg stretches

Station 6:

Jump rope

We made it into a couple of exercises on the 3rd rotation before time ran out.

Moleskin:

• Great work by the PAX
• COT with the runners