Saturday's+Workout

DYNAMIC FLEXIBILITY and CONTINUOUS MOTION **  1. Ankles  2. Knees  3. Hips  4. Shoulders (front-back-alternate)  5. Neck  6. Hop  7. Ski  8. Push-up  9. Sit-up  10. Supermans  1. Skip  2. Skip backward  3. Skip arms forward  4. Skip arms backward  5. Skip alternate left  6. Skip alternate right <span style="font-size: 10pt; color: windowtext; font-family: Verdana; mso-fareast-font-family: Verdana; mso-bidi-font-family: Verdana;"> 7. Shuffle Right <span style="font-size: 10pt; color: windowtext; font-family: Verdana; mso-fareast-font-family: Verdana; mso-bidi-font-family: Verdana;"> 8. Shuffle left <span style="font-size: 10pt; color: windowtext; font-family: Verdana; mso-fareast-font-family: Verdana; mso-bidi-font-family: Verdana;"> 9. Carioca Right <span style="font-size: 10pt; color: windowtext; font-family: Verdana; mso-fareast-font-family: Verdana; mso-bidi-font-family: Verdana;"> 10. Carioca left <span style="font-size: 10pt; color: windowtext; font-family: Verdana; mso-fareast-font-family: Verdana; mso-bidi-font-family: Verdana;"> 11. High Knees <span style="font-size: 10pt; color: windowtext; font-family: Verdana; mso-fareast-font-family: Verdana; mso-bidi-font-family: Verdana;"> 12. Butt Kicks <span style="font-size: 10pt; color: windowtext; font-family: Verdana; mso-fareast-font-family: Verdana; mso-bidi-font-family: Verdana;"> 13. Build-up <span style="font-size: 10pt; color: windowtext; font-family: Verdana; mso-fareast-font-family: Verdana; mso-bidi-font-family: Verdana;"> 1. Lunge <span style="font-size: 10pt; color: windowtext; font-family: Verdana; mso-fareast-font-family: Verdana; mso-bidi-font-family: Verdana;"> 2. Hip Swings facing wall <span style="font-size: 10pt; color: windowtext; font-family: Verdana; mso-fareast-font-family: Verdana; mso-bidi-font-family: Verdana;"> 3. Hip Swings Side to wall <span style="font-size: 10pt; font-family: Verdana; mso-fareast-font-family: 'Times New Roman'; mso-bidi-font-family: 'Times New Roman'; mso-ansi-language: EN-US; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;"> If you have the ability you can get your normal lifting day in. If you don’t have a gym available or at home you can do the following: Exercises: Group 1: Bodyweight Squats Lunge Reverse Lunge Step Ups Group 2: Push Ups Push Up and Point Mountain Climbers Group 3: Plank Side Plank One Leg Deadlifts Pick one exercise from each group and do them all back to back for a mini circuit of 3 exercises. Do each exercise for a timed interval of 20 seconds for a total of 60 seconds per mini circuit. Do this 5 times. Take 30-60 seconds rest between mini circuits. Flexibility
 * Do what you can at home. If you have enough room (maybe in a basement) you can to the continuous motion. At the very least you should do the Dynamic Flexibility. In addtion to the following excercises you should do at least minutes total exercise (run, bike, Wii Fit, stairs, etc…).**
 * # ABCs
 * 1) Hip Flexor Lunge (need pillow or soft surface)
 * 2) Rope Stretch: Hip Flexor I (on tummy grasp ankle, hips into floor)
 * 3) Buttucks (on back-grasp knee)
 * 4) Lateral Hip Stretch (grasp knee at 90-degree angle)
 * 5) Cat (all 4s, back up)
 * 6) Downward Dog  || # Lower Back
 * 7) Long spines
 * 8) Swans
 * 9) ITB against wall
 * 10) Tricep Stretch
 * 11) Calf and Achilles stretch (calf forward, achilles down)
 * 12) Rope Stretch Choice
 * 13) Rope Stretch Choice
 * 14) LEGS UP!!! ||