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POSTURE

Warm up- 

Good mornings, then arms overhead stretch, rotation stretch

Vinyasa

High knees, jumping jacks, toy soldiers, Phelps

 

RUN Pickle with side stepping, karaoke  

 

ARM series for posture

Arm to sides palms up to elbows down at sides

Touch down to rag doll

Town down to arms to sides

Face pull to arms at sides

Arm from side to waiter tray

  

1 minute side to side hops

 

Back/posture exercise 1 minute on transition 10 seconds

1. BIrd Dog R UE/L LE
2. Bird Dog L UE/R LE
3. J- LO position Saw
4. On stomach hold band, rotate side to side
5. Side plank L /Side plank R

 

1 minute squats with overhead lift of shoulders

 

LEGs 1 minute on 10 sec transition

1. Reverse lunges alternating
2. Goblet squats
3. Monster walk
4. 1 Legged bridges R, then lift lower leg
5. 1 Legged bridges L, then lift lower leg

 

Run Pickle

 

ABs 20 to 30 each hard count

1. 100
2. Leg pull
3. V up
4. Butt kicks to full extension on stomach
5. Heel to heaven and jack knife