Backblast May 08, 2023 (Vortex)

Thank you for joining my VQ this morning! I hope your legs thank you tomorrow

VQ: @Misogi

PAX: @Brick, @Barista , @Spartan, @Brontë- Accountability Q, @Cross-X - Social Q , @Sherpa, @Nomad- Regional Q

THE THANG

Warmup:

12 rockettes

20 alt. Hamstring scoops

10 alt. Hip hurdles

Activation:

40 alt. Banded side steps

60 alt. High knees

10 alt. Down dog to lunge

30 jumping jacks

Repeat 2x

Working set 1:

20 duck walk lunges (weighted or not)

10 RDL’s

10 broad jumps

Repeat 2x

Working set 2:

10 step ups/ leg with 3 sec dissension

20 banded glute bridges with pulse at top

10 banded squats

Repeat 2x

Core:

15 Russian twists

20 dead bugs

20 toe touches

30 sec plank

Repeat 2x

Finisher:

30 sec wall mountain climbers

30 sec wall sit

Repeat 2x

Stretch:

5 Half lunge hip stretch/ leg

5 hamstring stretch/ leg

CoT:

A prayer request

Announcements:

Convergence this Saturday 5/13 7am at Maidu