DAY 3 Windmills & Flow
Warm Up:
A1-General Mobilization 10 reps of each in each direction
B1- 10 reps Leg Swings in each direction
C1-Figure 8’s with Stick, 6 feet wide, 6 feet together
Preparation:
A1-2×30 seconds Ankle Clocks in each direction
A2-2×5 Shoulder Dislocates
B1-3×5 each side Standing Windmills Pick up kettlebell from floor (level 1), Kettlebell Overhead (level 2) Kettlebell overhead and pick up from floor (level 3)
Flow Drills:
3 Rounds of
A1-5 Bear Downdog Flow (level 1) or 5 each side Cossack to Pigeon Flow (level 2)
A2- 10 Forward and Back Scale (level 1) or Standing Rond de Jambe (level 2)
A3-10 Bear Hold to Sit Throughs (level 1) or Monkey Hop to Sit Throughs (level 2)
Conditioning:
3-5 Rounds of the following:
-10 Swimmers
-10 Side Plank Raises each side
-10 Back Extensions
Post Stretch Bonus:
-30 seconds Death Stretch each leg
-30 seconds Shifting Pigeon each leg
-30 seconds Posterior Chain Stretch
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