9/24/24

DATE: 9/24/24

Q: Counselor

Warm-up:

Rotate head/neck

    Arm circles forward/back small, wide

    Stretch arms overhead each way

    Good mornings & with a twist 

    Hip rotations forward/backward

    Pulse squat (not deep)

    Calf raises

    Ankle rolls

The Thang:

Kettle bell swing ladder for 1 minute

     Arms up in a standing “plank”. Keep shoulders down engage the lats. Hinge at your hips. Use your glutes to thrust the weight, not your arms.

Reverse Lunge into hammer curls

   3x10 HC

Squat to overhead press

   3x10

RDL to front raise

    3x10

Side Lunge into bicep curls (1 dumbbell)

    3x10 HC

Curtsy lunge into hammer curls

     3x10 HC

Ab-o-rama

20 Good mornings

30 weighted leaning side things

20 raggedy anns

Plank 45 second

30 monkey jumpers

60 sc ankle touches (raising ankles up to meet hands about waist high)

20 overhead marches

45 seconds mountain climbers

20 tricep dips

Balance activities (10 seconds each)

Stand one foot arms out

Arms down

Eyes closed

Shake head in “no” motion

Switch feet and restart

"Being a strong woman is very important to me. But doing it all on my own is not." --Reba McEntire