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!
