Stretch, Move & Flow Replay (March 28, 2023)
Stretch, Move & Flow Class Replays
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45m
Prep:
- Seated spinal twists + seated chest opener
- Single leg straddle / pancake w/ reaches
- Laying hamstring floss, per side
- Scorpion twists, alternating
- Wag the tails
- Wrists
3 x 30s Intervals:
- Beast upper-only limb lifts
- Low squat heel lifts / shifts
- Elbow (modified beast) slide outs
Animal Flow Sequence:
- Set beast
- (R) leg side kick through
- Return to beast
- (L) leg side kick through
- Underswitch to loaded beast
- Wave unload
- Return to loaded beast
- (R) leg beast reach
- Return to loaded beast
- (L) leg beast reach
- Return to beast
-Slide/hop to beast
(Repeat opposite side)
Movement EMOM 6:
1) 90/90 → Combat stance shift → Lunge to stand + Knee lift
2) Twisting bear + leg extension + knee tap OR Foundational bear
3) Colt twist + duck walk and/or frogger
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