Triplets On Repeat and Yoga As a Treat

 

AO: The Tree House

TIME: Friday, March 11, 2022

Q: Homegirl

PAX: Whole Grain, Dough Girl, Hurricane, and The Force

THE THANG: 

Triplets on repeat and yoga as a treat!

 Warm up:

Arm circles, Phelps, good mornings, high knees, and butt kicks

 

The Thang:

3 consecutive exercises back-to-back for 3 sets (10 reps each for the first set, 20 for the second, and back to 10 for the third) with Yoga between sets 

1.       10/20/10 boy band squats, 10/20/10push-ups, 10/20/10bridges

2.       10/20/10 bicep curls, 10/20/10 hallelujahs, 10/20/10 triceps pumps

3.       10/20/10 sumo squats, 10/20/10 heels to heaven, 10/20/10 Peter Parker’s

4.       10/20/10 curtsy lunges, 10/20/10 front raises, 10/20/10 bear flies 

5.       10/20/10 jumping jacks, 10/20/10 mountain climbers, 10/20/10 plank taps

 

Yoga: (between exercise sets)

Set 1:

·         Forward fold (bend and touch toes, gently shake head yes and no to relieve stress)

·         Child’s pose

·         Figure 4 (both legs)

·         Relaxed twist (bend knees at chest, stretch arms out wide and allow knees to fall to one side, look the opposite way. Switch.)

 Set 2:

·         Triangle pose (both sides)

·         Extended side angle pose (both sides)

·         Pyramid Pose (both legs)

·         Low lunge (Sit back stretching front bent leg straight and bending back leg to sit back on)

Set 3:

·         Downward Dog into pigeon pose (both legs)

·         Cat/Cow

·         On Knees, stretch one leg out and keep other knee on the ground.  Bend over to thread the needle (toward the outstretched leg) Switch legs.

·         Seated forward bend

·         Head to knee pose Both legs)

·         Butterfly

CLOSING: Prayer and Pic!