Deutschexpand_more

Jo 278

nach kirstydemariveles

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Zusammenfassung

  • event_availableApril 20th, 2023
  • schedule1 h
  • equalizer21 sets,  41 reps
  • fitness_centerNaN lbs

1. Dynamic warm up

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2. Cardio 1 : 20 sec on 10 sec off x 2 - 6 mins

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3. Cardio 2 : 20 sec on 10 sec off x 2

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4. Childs pose deep breaths x 5

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5. Bring body forward arching back and small bend at the elbows then back to childs pose x 5

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6. Tuck toes under and into downward dog then knee bends x 6

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7. Bring body back to plank, press up then rainbow to left then back to downward dog

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8. Knees down, hands under shoulders, left leg and right arm lifted and bird dog x 3

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9. Tuck toes under, lift knees then catfish with a twist knees to right x 3

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10. Rise up lift arms and straighten legs then back into box lunge x 4

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11. Go to end of mat, deep breath in, arms above head then walk out into plsmk for 8 slow mountain climbErs

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12. Repeat on other side from bird dog - this time left arm right leg

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13. Sumo squat with reach forward for 8 then lift heels and squeeze shoukder blades together x 8

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14. Sit on mat, fingertips near hips, tuck pelvis under and lower until forearms on mat then halfway up x 12

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15. Lie back on mat, lift into glute bridge and hold for 10 then lift right heel then leg and one legged glute bridge x 12

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16. Back into glute bridge, lift heels, arms straight up and small pulses for 12

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17. Fingertips to temples and bicycle crunches for 20

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18. Then roll up extend legs and v hold for 10

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19. Sit crossed leg, deep breath in, reach up and breathe out hands down into prayer

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