SPRETCH

 

AO: The Battleground

Q: Green Thumb

PAX: Captain Camo, Roadrunner, Breakout, Hurricane, Warrior, Streaker

Warm-Up/First Stretch (10 minutes)

• Disclaimer (not a professional)

• 10 Reach Ups

• Move into Cat/Cow (8 breaths)

• Down Dog (8 breaths) 

• Bear Plank (30 seconds)

• Down Dog (8 breaths)

• Cat/ Cow (8 breaths)

• Thread the Needle (4 breaths each side)

• Bear Plank (30 seconds)

• Down Dog (8 breaths)

• Walk to top of mat

First Run- Around playground. Any pace but go faster on the short sides (5 minutes)

Second Stretch (8 minutes) 

• Warrior 1- Hands held high (4 breaths)

• Warrior 2- (4 breaths)

• Stretch back (4 breaths)

• Elbow to thigh (5 breaths)

• Hand to mat, other reaching for the sky (5 breaths)

• Step up to top of mat

• Repeat Stretch on other side

• At top of mat, fold over

• Half way up

• Fold over (4 breaths)

• Reach up

Second Run- Around block

Third Stretch- 

• Top of Mat, fold over (4 breaths)

• Halfway up (4 breaths)

• Fold over (4 breaths)

• Step back into plank (40 seconds)

• Lower all the way onto the mat (4 breaths)

• Lift up into cobra (8 breaths)

• Lift onto right forearm (plank), extend left hand into air (30 seconds)

• Switch to left forearm

• Roll onto stomach

• Lift into downward dog (5 breaths)

• Right leg up and forward

• Pigeon pose (4 breaths)

• Cat/Cow (4 breaths)

• Down Dog (5 breaths)

• Pigeon pose opposite side (4 breaths)

• All fours

• Child’s pose (5 breaths)

Third Run- Run to bridge and back

Fourth Stretch- 

• Sit on mat

• Gently roll back

• Breath in, hug knees to chest (inhale and gently pull legs in) (8 breaths)

• Move into pilates pose

• Pull, Pull, Switch (20)

• Bend knees with feet flat on mat

• Take right ankle on left thigh; thread hand through and pull left leg toward you (8 breaths)

• Gently release, extend both arms and legs

• Bend knees and have left ankle over right leg, pull leg toward you (8 breaths)

• Release legs, take right leg over left and extend out arms (8 breaths)

• Switch sides

• Extend legs out

• Bring left leg in, slightly lift right leg (hold 20 seconds)

• Switch legs

• Stretch arms and legs up

Fourth Run- Final Run around Block

Final Stretches-