Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
This is an old revision of the document!
End of Class Stretch Routine
- Stand tall, hook thumbs, reach for sky (twice each thumb).
- Triceps stretch (both arms).
- Side stretch (both directions).
- Down to knees, stretch wrists.
- Down dog, work heels, both down, hold.
- Hollow body to up dog.
- Plank to floor, open shoulder stretch (both sides)
- Cross shoulder stretch (both sides)
- Roll to back, Bridge.
- Knee to armpit + side twist stretch (both sides)
- Hug knees, lower back stretch.
- Happy Baby (Reverse Monster)
- Glute cross stretch (both legs)
- Hollow body up to sitting position.
- Spine stretch (both sides)
- Hurdler's stretch with Bandits (both sides).
- Hamstring stretch with Bandits.
- Butterfly stretch.
- Roll over into Pigeon, lower and up (both sides).
- Trucker.
- Spinal Rock up.
- Crow (optional)
- Done!!
Alternative to above stretch routine (can incorporate into above routine or use separately)
Shane Heins cool-down – Met Con cool down
- Standing slide into side Warrior stretch
- Transition place hands in front bring foot forward to table
- Transition into shinbox to dying warrior
- Roll onto back out of Dying warrior to shoulder bridge back into shinbox
- Knees together cross one arm to opposite hand across body on knees while reaching with other arm overhead stretch for kneeling side stretch.
- Shinbox switch to shoulder bridge to shinbox to Dying warrior opposite side
- to table to shinbox knees together side stretch
- to opposite side warrior pose.
