Deck of Death

 

TIME: 4:00, Friday, February 11, 2022

AO: The Treehouse

Q: Homegirl

Pax: Green Thumb, Hurricane, Whole Grain, On Pointe, The Force

The Thang:

Deck of Death

Warm up:

·         Arm circles/Stretch

·         Michael Phelps

·         Low Lunge Stretch/Lean back Stretch

·         Toy soldiers/Imperial Walkers

·         Windmills

 

**Burpee challenge - start with 11 Burpees.

Workout:  Deck of Death!

-          Push Ups

-          Triceps Kickbacks

-          Overhead Press

-          Chest Press Together

 

J – 11 Jump Squats

Q – 12 High Knees

K – 13 Jumping Jacks

 

Ace – 15 Ab Spinner

 

JOKER! PAX Pick:

1.       Bring Sally Up Routine Song (LEGS)

2.       All I Do is Win (ARM-ageddon)

3.       What Does the Fox Sa y (Abs)

**Burpee Challenge – Finish with 11 more Burpees

 

Yoga/Cool Down:

·         Gate Position (Make sure to bend toward the outstretched leg)…Bend over with hands on hips while legs are in the same position…Transition into “Threading Needle,” all while keeping legs in the same position.

·         *SWITCH and REPEAT*

·         Windmill Rotations

·         Lay flat on back and stretch up like a pencil

·         Bring Right foot and cross over left knee at ankle…reach behind left knee and pull feeling the stretch.

·         *SWITCH and REPEAT*

·         Child’s Pose

·         Standing position…Fold over, hanging like a Rag Doll…Slowly stand up, Rolling back one vertebra at a time.

·         Breathe a few times with Praying hands at chest for the inhale and arms out and around for the exhale.