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    acaciop1
    Oct 19, 2019

    Gluteus Maximus

    Date: 10.19.19

    Location: Sea Isle Park

    Q/Co-Q: Doula & Brew

    PAX: 15 (Wildflower, Sue Sue, Anchor, River Rat, Gilly, Meche, Cyborg, Siren, Aravis, Beats) 3 FNGs (Spike, Foster, Slam) *Welcome ladies!!*

    Warm-O-Rama

    Daisy Pickers

    Toy Soldiers

    Jumping Jacks

    Hip Openers

    Shoulder Rolls

    The Thang:

    2 min warm-up jog

    1 min half burpee squat

    2nd position plie squat

    (full, pulse, hold, alt. heel raise, full)

    One running lap

    1 min squat jacks

    Forward lunge

    (full, pulse, hold, lift front heel)

    Both sides

    One running lap

    1 min squat jumps

    *By this point I think we decided no one will forget me tomorrow, or later while trying to sit down to go to the bathroom*

    Curtsy lunge

    (full, lunge with leg lift)

    Both sides

    One running lap

    Wall squats

    (hold, heel raise, front raise w/weights)

    Side plank on wall

    (leg lift, pulse, circle both ways)

    Both sides

    Final Lap

    Bicep Burnout *To forget about those legs...for now*

    (full range, half, pulse, hold, full range)

    Mat Work *The promised final glute work*

    Leg lifts

    (full, pulse, hold, circle both ways)

    Donkey Kicks

    (full, pulse, hold)

    Fire Hydrant

    (Full, Pulse, hold)

    1 Min Plank

    1 Min JLo's

    Cool down-short yoga flow

    COT: Prayer

    Amazing work ladies! Y'all crushed it!




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