6/10/2021
Q: Curly
PAX: AD, Hot Tub, Spartan, Dancing Queen, Sherlock (FNG), and Veggie
The THANG:
Warm-up (Good mornings, trunk twist, jog in place, Hallelujahs)
45 sec of each-
Dumbbell peck fly (with weights)
Bent over row (with weights)
Side dumbbell raises (with weights)
Skull crusher (with weights)
JOG THE KEYHOLE
Wall sit (60 sec)
JOG THE KEYHOLE
45 sec of each-
Swimmers
Plank reach throughs
Bicycle Crunches
Side leg lifts
JOG THE KEYHOLE
10 reps of each-
"dirty girls" or bridges (with weights)
modified bridge with one leg less bent (to isolate one hip at a time) (with weights)
bridge pose with rotating hip taps to the ground
REPEAT ALL MOVES AGAIN, however, have one member run the keyhole while all other members are doing the exercise. When the member returns, continue to the next exercise and the next member in the rotation proceeds to run the keyhole. Continue until all exercises have been completed.
STRETCH
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