AO: The Woodshed
TIME: 5:00 Wednesday, March 23, 2022
Q: Home Girl
Pax: Chaser, Point Break, Skyline, Mama Bear, Capt. Camo, Dough Girl, Green Thumb
THE THANG:
Kickboxing
Warm up – Walk around church
Arm Sculpting: (15 minutes)
·
Side to Side Steps
·
Shoulder Circles…Small/Large
·
Open Arms Stretch
·
Diagonal Arms Stretch
·
Over Head Arm Stretch
*PICK UP
WEIGHTS*
·
Diagonal Lunge Stance
·
Skiing Arms (keep shoulders back…move at elbow)
·
Squat Up and Down as you go
·
Stand straight and push arms back…pump
·
Squeeze together behind back
·
Pump…Squeeze…Pump…Squeeze
·
SWITCH STANCE…Diagonal Lunge Stance
·
Bicep Curls
·
Squat Up and Down as you go
·
Center stance…legs wide…Karate Style
Punch…Left/Right (Keep Elbows Soft!)
Kickboxing
Punches:
·
Fight Stance (blocking with fists) RIGHT FOOT
Forward
·
Slow RIGHT Jab (Pick a target…aim…picture Satan
and punch him in the face!)
·
Slow LEFT Cross (turn foot and heel…really hide
your face in the shoulder as you cross))
·
Combine Jab/Cross
·
Bob and Weave…Duck Under the
Punch…Plea…down…up…breathe
*PUT WEIGHTS
DOWN*
·
LEFT FOOT Forward
·
FAST Jab/Cross
·
Fast Jab…Jab/Cross
·
Bob and Weave…Duck Under the Punch…Plea…down…up…breathe
*PICK UP
WEIGHTS*
·
Fight Stance (blocking with fists) RIGHT FOOT
Forward
·
Slow HOOK (Knee/Hip rotate inward…elbow at 90
degrees)
·
Slow UPPER CUT (Turn…use core…put your whole
body into it)
·
Combine Hook/Upper
·
Bob and Weave…Duck Under the
Punch…Plea…down…up…breathe
*PUT WEIGHTS
DOWN*
·
LEFT FOOT Forward
·
FAST Hook/Upper
·
Fast Hook…Hook/Upper
·
Bob and Weave…Duck Under the
Punch…Plea…down…up…breathe
*REST…WATER
BREAK*
Legs…Buns and Thighs (15 minutes)
·
Feet Shoulder Length Apart…toes turned out
·
Squat
·
Squat/Reach up toward the sky
·
Squat/Reach up/Knees/Shins/Ankle/Floor
·
Breath deep and reach up and down
*PICK UP
WEIGHTS*
·
Holding weights at Fighter Stance
·
Lunge/Step Forward RIGHT (Down…2…3…Step
Back)
·
*Switch* Lunge/Step Forward LEFT (Down…2…3…Step
Back)
·
REPEAT BOTH 1x
·
Lunge/Step Forward RIGHT (Down…2…3…touch your
toe with opposite arm…Step Back)
·
Lunge/Step Forward LEFT (Down…2…3…touch your
toe with opposite arm…Step Back)
Kickboxing
Kicks:
·
Arms at FIGHTING STANCE with Weights
·
Step Forward…Tap…Step Back (Lean Forward)
·
Step Forward…Tap…Kick BACK…Tap…Push back
·
REVERSE Step Forward…Tap…Kick BACK…Tap…Push back
·
*Hands down…shake them out…breathe*
·
*Hands down…shake them out…breathe*
*Hands
down…shake them out…breathe*
·
Hands up in Fighter Stance
·
Squat down…up…down…up…
·
Squat…Knee thrust (This is the “Chamber” where
the kick will start and finish)
·
Switch…Squat…Knee Thrust
·
Squat…Stomp Kick…Squat…Switch
*Hands
down…shake them out…breathe*
·
Lateral Lunge RIGHT (Down…2…3…up)
·
Lateral Lunge LEFT (Down…2…3…up)
·
Lateral Lunge RIGHT (Down…opposite hand reach
for opposite foot)
**Sit your HIPS BACK while going down…straight back**
·
Lateral Lunge LEFT (Down…opposite hand reach for
opposite foot)
·
Lateral Lunge RIGHT…Tap in…Back
·
Lateral Lunge LEFT…Tap in…Back
·
**TURN TOE OUT SO HEEL IS POINTING IN…preparing
for next kick**
·
Lateral Lunge RIGHT…lift knee into “Chamber” and
back down …Back
·
Lateral Lunge LEFT…lift knee into “Chamber” and
back down …Back
·
Lateral Lunge RIGHT…KICK…Tap Down …Back
·
Lateral Lunge LEFT…KICK…Tap Down …Back
Cool Down
on Mat:
Breath in/arms up, exhale into Forward Fold\
Triangle Pose/ Extended Triangle Pose
Downward Dog
Pigeon pose (both legs)
Cat/Cow
Thread the Needle
Childs Pose
CLOSING:
Name-O-Rama, Announcements, Prayer around Mama Bear (We love you!), and Pic!
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