Wednesday, December 30, 2020 at The Anchor
On Q: @Nomad (who you acknowledge and agree is not a trained fitness professional and you also agree to waive any and all claims against her!) Everyone is encouraged to modify as needed.
Pax: @Hopalong, @HotBuns, @Doc, @Tinkerbell, @Rapking, @Micro, @Nala, @Siracha, @HocusPocus (Amazing group of women!)
The Thang:
Dynamic Warmup (These will feel great if you’ve been desk sittin’ all day)!
1. Shoulder rolls
Keep your core engaged and chest wide open as you counteract any hunching (like if you sit at a desk all day) with this stretch-strengthening combo move.
2. – Chest Openers
Keep your core engaged and chest wide open as you counteract any hunching (like if you sit at a desk all day) with this stretch-strengthening combo move.
3. – Lateral Reaches
This long reach, completed on each side, give you a deep stretch through the rib cage and down to the hip. Avoid collapsing on the downswing!
4. Standing Hip Rotations
Get your heart-rate and keep knees bent as you reach across your body, loosening your obliques while getting your heart rate up.
5. Sumo Squats
Activate your entire lower body with this wide-stance take on the traditional squat. Since you drop lower, it also requires you to work your core — and focus on your balance.
6. Runner’s Stretch
Getting deep into your hips — as well as your hamstrings — keeps the movement fluid.
THE MAIN EVENT: “COUNTDOWN” TO 2021
Do #1 once, then do #1 and #2, then #1, #2 and #3 and so on until you’ve built a pyramid!
- Burpees or Hiccups
- Star Jumps
- Broad jump, crab walk back (or low squat walk back)
- Rock bottom squat (get as low as you can) to a side lunge (each side)
- Decline Push Ups (feet higher than hands)
- Sit Up Punch (with weights – optional)
- Curtsy lunge with front arm raise (total 8)
- Mountain Climbers
- Skaters (with weights) each side
- Deadlift to upright row
- WoMan Makers – push up, one arm row, other arm row row, squat, thrust, repeat
- Sprint across court/pad and back
Cool Down / Stretch / Slow Your Heart Rate and Breathing – You Did It!
Inspiration:
FiA Knoxville 