AO: The Treehouse
TIME: Wednesday June 28, 2023 at 8:30
Co-Q: Home Girl and Mosaic
PAX: Lil' Mittens!
The THANG: Mosaic started us off with a Warm-Up and first half of the Workout....and Home Girl finished it off with the second half and a Cool- Down.
Warm-Up: Dynamic Stretching...To the fence and back complete each stretch:
- Arm Swing
- Lunge with Overhead Side Stretch
- Walking Knee Lift
- Heel to Toe Walk
- Straight Leg March (as Lil. Mittens called it...the Zombie!)
Workout: Mosaic
Ladder Workout...Complete each as you go through the ladder:
- Karaoke x2 (no clue...ask Mosaic, lol)
- Quick Step
- Piano
- Heisman
- Skip Step
- Hop
- Leg over Leg
Full Body Calisthenics:
- Star Jumps (10 reps)
- Hip Thrusts (10 reps)
- Rocking Calves (15 reps)
- Plank (1 minute)
- Side Plank (30 seconds each side)
- Shoulder Press Push-Ups (10 reps)
- Russian Twists (15 each side)
- Superman (15 reps)
Workout Home Girl:
Glutes and Core 40 seconds on, 20 second rest
- · Lateral Ground Sweeps (with OR without jumps)
- · Plank to Pop-Jack (Jump OR walk it up)
- · Glute + Sit Up (LBS OR BGS)
- · Plank Hip Dips
- · Bear Plank + Donkey Kick
Grand Finale!
Ab Core
Challenge – to the song Clap Snap
Cool Down: Yoga
- Child's Pose
- Downward Dog
- Upward Dog
- Pigeon Pose (right then left side)
- Cat/Cow
- Seated Folding Stretch
- Pencil Stretch
- Relaxed twist
- Laying Figure 4
- Sitting Back Twist
Closing: Prayer and Pic!
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