April 5th, 2017 By Sid Vicious

6 smart men came out for some recovery stretching.  This is a great workout and I can’t get through the week without it.  The stretch workout went something like this….

Warmup

• High Knees
• Butt Kickers
• Arm circles
• Standing stretch Right, Middle, Left

ABS

• 30 second elbow plank
• 40 windshield wipers (L)/(R) – 20 each
• 30 Knee hugs
• 60 second elbow plank
• 15 side plank lifts (L)
• 15 side plank lifts (R)
• 90 second elbow plank
• 40 bicycle crunches (L)/(R) – 20 each
• 20 superman planks (L)/(R) – 10 each
• 10 WWII situps

Legs

• Cobbler pose
• Sitting stretch (L) straight (R) bent – arms overhead down to (L) ankle
• Sitting stretch (R) straight (L) bent – arms overhead down to (R) ankle
• Sitting stretch both legs straight – arms overhead down to toes
• Standing quad stretch (R) – press shoelaces to hand 3 pulses
• Standing quad stretch (L) – press shoelaces to hand 3 pulses
• Standing knee to chest stretch (R)
• Standing knee to chest stretch (L)
• Standing hamstring stretch (L) bent (R) straight – press against wall
• Standing hamstring stretch (R) bent (L) straight – press against wall
• Seated Leg extensions (L)/(R) – 10 each leg
• Nerve glides (L)/(R) – 20 each
• Toe Glides (L)/(R) – 20 each
• High Pigeon (L)
• Low Pigeon (L)
• High Pigeon (R)
• Low Pigeon (R)

Back

• Ball

Moleskin

• Thanks for the opportunity to lead
• @Oz, @Turbine, @Gamma, @Othello, @Clueless great work on the ABS stretch, it wasn’t easy particularly the 90 second elbow plank
• @Clueless thanks for the Calico Joe book loan it will come in handy during my laptop refresh today
• #KeepPounding

Harrisburg, Warrior One

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