Morning Spretch

on

 

Wednesday, April 6, 2022

AO: The Battleground

Q: Green Thumb

PAX: Chaser, Coaster, Dough Girl, Warrior, Little Mitten, Captain Camo

The Thang:

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 church. 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- Sprint to 2nd light pole, walk back. Repeat 3 times.

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 around parking lot, faster on short sides

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- Sprint to last light pole, jog back

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