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
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