Friday, February 19, 2010

300s

Same as Good Night Stretches, with 100 squats, 100 pushups, and 100 crunches added. I know, who would do that to perfectly nice stretches? But at the end, you get to yell THIS IS SPARTA!

Hold all stretches for 10 seconds or longer.

Standing
arm circles

PUSHUPS x 35

Standing
forward bend
...right foot crossed over left
...left foot crossed
over right

SQUATS
hold x 10
pulse x 10
shift x 10
cross out & over x 20 R
cross under & in x 20 R
cross under & in x 20 L
cross out & over x 20 L
shift x 10
pulse x 10
hold x 10

Step into
pigeon with right leg
...left quad stretch
pigeon with left leg
...right quad stretch

PUSHUPS x 35

Drop to hands and knees for
child
cat
cow

Sit back into
c-curve

CRUNCHES x 10
one-eighty straight
forty-five bent
ninety bent
ninety straight
ninety twist
ninety twist
ninety straight
ninety bent
forty-five bent
one-eighty straight

Roll over for
cobra

Sit up and back into
hero
camel

Lie back into
doll stretches
...right leg up
...right ankle over left knee
...right knee over left knee
...spinal twist to the left
...left leg up
...left ankle over right knee
...left knee over right knee
...spinal twist to the right

Sit up again into:
split leg stretches
...right side over right leg
...right front over right leg
...left side over left leg
...left front over left leg
...front over center
butterfly stretch
arm stretches
...right arm across chest
...left arm across chest
...right arm over shoulder
...left arm over shoulder
...arms clasped behind back
...arms clasped in front and overhead

PUSHUPS x 30

Entire sequence Mondays, Wednesdays, and Fridays.

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