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Movement Preparation & Warmup #5

Monday February 01, 2016

 

Station Workout Time Total Workout Time

MPW #5 (4 min)

One-Leg Deadlifts x 6 ea leg

Leg swings forward/backward x 6; in/out x 6 (ea leg)

Mini-Rotational Clock Lunges (12:00, 1:00, 2:00, 3:00, 4:00 – ea leg)

Wide squat with weight shifts (down-right-left-middle-up) x6 

Hand Walks x 6

Jumping Jacks til time is up 

4 min

4 min

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Movement Preparation & Warmup #4

Monday February 01, 2016

 

Station Workout Time Total Workout Time

MPW #4 (4 min)

Quadruped Thoracic Rotations x 8 ea side

Quadruped Bird Dog with opposite elbow/knee touch (extend, touch, extend) x 3 ea side

Cobra to Child’s Pose (hold ea 3 sec) x 4

Prone scorpion x 4 ea leg

Standing One Leg ankle circles, plantar and dorsiflexion, inversion and eversion (30 sec ea leg)

Open the gate, close the gate x 6 ea leg

High Knee March elbow (hands behind head) to opposite knee x 8 ea side

4 min

4 min

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Movement Preparation & Warmup #3

Monday February 01, 2016

 

Station Workout Time Total Workout Time

MPW #1 (4 min)

Tall kneeling front stroke and back stroke (30 sec)

Tall kneeling to half kneeling alternating legs 4x ea leg

Cat/Camel x 6

Plank to Pike x 6

Glute Bridges x 6

Supine alternating single leg raises x 8 ea leg

Standing high knee march with arms overhead to hand clap under leg x 16 (8 ea leg)

Alternating mini-side lunges x 8 ea side 

4 min

4 min

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Movement Preparation & Warmup #2

Monday February 01, 2016

 

Station Workout Time Total Workout Time

MPW #1 (4 min)

Shoulder rolls x 8forward

Shoulder rolls x 8 back

Straight arm clapping x 10

Quadruped Cat/Camel x 6

Quadruped rocking in frog x 8

Bird dog (3 sec hold x 4 ea side)

Mountain Walkers x 10 ea leg 

Air Squats with Overhead Reach x 15

4 min

4 min

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Movement Preparation & Warmup #1

Friday January 29, 2016

 

Station Workout Time Total Workout Time

MPW #1 (4 min)

Quadruped thoracic rotations x6 ea side

Quadruped fire hydrants x6 ea side

Supine elbow presses in butterfly x 8

Supine snow angels x 8

Standing rotational steps x 6 ea side

Straight leg marching (down)

Walking squat with leg curl (back)

Carioche (down and back)

Skipping (down and back)

4 min

4 min

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