9/28/24
Q Hot Wheels
Welcome FNG Latte
PAX- Rice Crispy Volunteer Digger Ginger Spice Kazoo Brit Murph
Warm up
Squat to hip open
Deep squat with reach
Worlds greatest stretch
Three the needle
The Thang
Legs super set 3 sets
Weighted lateral squat 8/side
Sumo squat weighted 10
Standing leg weight hip abduction 8/side
Squat jumps 8
Walking lunge 8/side
Step ups 8/side
Core x3 @and
Heel taps 10/side
Scoops 10/side
Bird dog 10/side
Cross toe touch 20 total
Arms and Core
Sept 26, 24
Q - Murph
The Pax:
Wedding Singer, Stitch RESPECT RESPECT, Digger RESPECT, Rice Crispy
Warm-up:
Stretch
The thing:
Arms - 20 each
diagonal press (v up and out)
Dolphin plank (elbow plank to high bottom)
Superman with back pull
inchworms
Core - 3 rounds, one minute each (9 min)
DB Weighted Situp
Leg Lift
Trunk Twist
Arms - 20 each
diagonal press (v up and out)
Dolphin plank (elbow plank to high bottom)
Superman with back pull
inchworms
Full Body - 3 rounds, one minute each (15)
Knee raise (crunch) with clap under leg
Overhead tricep extension
Side-to-side squats
Figure 8
DB scoops
Quote: Do something today that your future self will thank you for.
