FIA

Disclaimer, modify as needed.

Warmup: Arm circles front and back, toy soldiers, phelps, cherry pickers, lunge side to side, inch worms with upward and downward dog, world’s greatest stretch

 

Each Pax chose a station ( one of 10) and did the exercise for 45 second on once the timer was up they had 15 seconds to carry weight overhead to the next station, lunge walk, or side step walk to R or L. We repeated till all of us had done the 10 stations, We did a second round this time for 45 sec on and 15 seconds to walk to next station this time doing the opposite Leg from the last time.

 

The exercises were:

1. One legged balance with eyes closed
2. Suitcase Squats
3. Side lunges
4. Split squat stance (lunge position) deep squats with weights
5. Gorilla rows (wide stance hips turned out sticking butt out bend over)
6. Plank hold
7. Reverse plank hold
8. Standing hip dip to knee raise with weight (one side)
9. Side plank hold
10. Sparky crabs

 

ABS- Supine bicycles, Raggedy anns, Imperial walkers, Heels to Heaven, Full sit up; 1 minute each

 

COT “When you cant control whats happening, challeng yourself to control the way you respond. That’s where your power is.”