Warm up: phelps, world’s greatest stretch, 5 inchworms, figure 4 stretch, straddle stretch, IT band stretch

The Thang: Divide into two groups. One performs strength reps from a and other draws from static hold options. While one group performs strength reps, the other does the holds drawn exercise. 45 second with 15 second transition/rest. Groups switch exercises then run a lap (small pickle) . Repeat each time with new strength exercise, holding as designated (other group), and running laps until out of time. 

Static holds:

 

Banana 

Boat

Squat with arms overhead

1 Legged downward dog alternating side

Sideplank R

 Sideplank L

Bridge Hold

Tall bridge hold

Lunge hold R

Lunge hold L

 1 Legged Plank hold R

1 Legged Plank  hold L

Exercises:

-Sideplank with hold on elbow with Hip ER R

-Sideplank with hold on elbow with Hip ER L

 -Long sitting with lift over an object R      Repeat L

-½ kneeling with front leg lift over an object R    Repeat L

-Backward Gait with band

-Supine hip flexion with band at ankles and arms reaching straight up holding core. 

-Sideways Gait with band at ankles R and  L

-Standing unilateral hip extension with band with arm swing R Repeat L

-Standing resisted alternating hip flexion with band

 

COT: At some point you will realize that no one has a say in your life unless you let them. Choose wisely (author unknown)