AO: Northwest School
TIME: 5:30, Tuesday, January 17, 2023
Q: Homegirl
PAX: Yachty, Rower, Rainbow Sprinkles, and BELLA the Pup.
The THANG: Starting with Imperial Walkers as a warmup, we made it through all the workout routine songs listed! Ending with Thunder Struck. Man! That was fun!
·
Imperial Walk (legs) – In Honor of National Star
Wars Day, May the 4th
Ø
Imperial Walkers during Drum Solo and Raggedy
Anne’s in between.
·
Bring Sally Up (glutes with bands)
Ø
Instead of Squatting we did glute bridges with
bands…instead of going “up”, we went “down” and vice-versa stretching those
bands in and out while “up”.
·
What Does the Fox Say? (abs)
Ø
LBC’s during the verses and Bicycle Crunches during
the chorus.
·
All I Do Is Win (arms)
Ø
Just keep arms up in the air in whatever way you
like during the song. Don’t drop under
your shoulders.
·
Thunderstruck (burpees)
Ø
Whenever you hear the word “thunder” do a
burpee. (Modify as needed, lol)
·
Oh My God (Squats)
Ø
Squat of choice through verses
Ø
Chorus “Pump” mid-squat
·
Tootsie Roll (bands) – My favorite!
Ø
When you hear “tootsie roll” – knees in and out
Ø
When you hear “Left, right, front, back” – Do as
he says!
Ø
When you hear “slide” – SLIDE back and forth
Ø
When you hear “Whoop” – lean back bringing one
knee up to balance…switching legs with each “whoop”
Ø
When you hear “dip” – Squat
Ø
During the Verses – Good Mornings
Cool Down:
o
Standing, breath in and stretch up…exhale down
into a forward fold…spinal roll back up.
o
Downward Facing Dog
o
Lunging Hamstring Stretch RIGHT LEG (Legs
straight)
o
Spider Man Stretch RIGHT LEG (bend right knee
into a long forward lunge)
o
World’s Greatest Stretch RIGHT LEG (while in
Spider Man Stretch, reach arm straight up, looking toward the sky…Right leg,
Right arm)
o
Repeat last 3 with LEFT LEG
o
Downward Dog into Pigeon Pose
o
Table into Cat/Cows
o
Thread the Needle
o
Downward Dog into Upward Dog…roll neck
o Back to standing and breathing into forward roll and spinal roll back up.
CLOSING: Rock and Roll Picture with our 80's hair after having just finished with Thunderstruck!!
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