Hip program

Shovel flag planted on a beautiful morning. Disclaimer verbally accepted.

Mosey to park entrance. Along the way: butt kickers, high knees, side shuffle, bending, skipping and backwards jogging.

Warm – up: IC to 15: imperial walkers, toy soldiers, lunges, grass pickers, Vigodas, SSH, Merkins, Parker Peters, mountain climbers, donkey kicks.

0.0 walk to playground.  Runners – Indian run to playground.

At playground – groups of 2 0r 3 three.  Three rounds of dips, pull-ups, and underdogs.  30 seconds of exercise, 30 seconds to rest, recover, rotate.

The Thang: Hip progression program: Five sets of different hip flexor exercises with 5 second isometric holds at extension of flexibility.  Followed by a plank progression with five different sets of plank positions held for a count of ten around the circle.

Stretching instead of Mary while listening to Zach Williams’ “Fear is a Liar.”

COT: announcements, prayer, and distribution of Uptown’s Mule flyer.

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