Stretch and Stability Basics

Stretch and Stability Basics

QIC

Webelos

AO

Chernobyl

PAX

• Dandelion
• Fogger
• Lord of the Dance
• Webelos

Workout

• Disclaimer
• Warm-O-Rama (7 min)
  • All IC (in cadence) unless noted:

• Arm Circles (forward/back) – 10 each
• Tappy Taps – 10 IC
• Windmills – 10 IC
• Worlds Greatest Stretch (alt. sides OYO) – 5/side
• Slow Hip Circles – 5 each direction

 

• The Thang (25 min)
  • Round 1 – Balance & Core (stability focus)

• Bird Dogs – 10 IC
• Single-Leg Deadlift Balance (no weight) – 10 each leg OYO
• Plank Shoulder Taps – 15 IC
  Side Plank Hip Dips – 10 each side OYO
  👉 Repeat 2x

 

• Round 2 – Mobility Flow (stretch + strength)
  • Glute Bridge March – 15 IC
  • Deep Squat Hold with Arm Raise (alt. sides) – 10 each side OYO
  • 90/90 Hip Switches – 10 IC
  • Cossack Squats (side-to-side stretch/squat) – 10 IC
    👉 Repeat 2x

•  Mary (10 min – stretching core closer)
  • Figure 4 Stretch (on back) – 30 sec each leg
  • Seated Forward Fold – 45 sec
  • Thread the Needle (from all fours) – 30 sec each side
  • Happy Baby Pose – 45 sec
  • Child’s Pose w/ Side Stretch – 30 sec each side
  • Crocodile Breathing – 1 min

• Count-o-Rama
• Name-o-Rama
• Announcements?

 

COT: Don’t take the people you care about for granted. Make intentional decisions who you spend time with and be a peace with that