Strong as Trees

DATE: 9/10/2024

Q:

Counselor

Warm-up:

5 minutes, full body, focus on joints

The Thang:

Do each exercise 10 reps (hard count where applicable).

Set 1

Standing single leg hip circle (slow and controlled, forward 10, backward 10)

Overhead marches

Flamingo extensions (standing on one leg, stretching foot out in front)

Kneeling, arms hold straight out  in front (palm facing in), pull straight back

Downward dog, then step foot between hands, same hand as forward foot twists up to sky (step back then other side)

Knee lifts (slow and controlled, never put foot down)

Run a lap

Set 2

Marching bridges

Goodmornings into a low Squat into Kneeling, back up

Plies with calf raises

Scissor kicks

Sitting, legs stretched in front of you, one leg going over weight to wide stretch (open hip)

Kneeling around the worlds

Cossack squats (one leg straight, toes up) (stay low as you go from left to right)

Run a lap

Set 3

On one foot (knee 90°), twist weight like American hammer

Bird dogs

Downward dog into cobra

Standing between two weights, circle one foot around the weight (forward, then backwards, then switch legs)

Bear hold drag

Laying on tummy, palms down in front to palms up in back

Run a lap

Set 4

Heisman holds (opposite hands/knee comes up with a lean) (slow, balance move)

Fire Hydrant

Staying in a Deep Squat, twist and reach your arm to the sky

Tree pose (20 seconds)

Debug pullover

Plank game: hold Plank as the group trys to count to 20. The PAX call out the numbers. If 2 PAX say the say number, restart at 1. You cannot go in a circle.

"A tree has roots in the soil yet reaches to the sky. It tells us that in order to aspire we need to be grounded and no matter how high we go it is from our roots that we draw sustenance." -Wangari Maathai