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July 1, 2023

For this weeks WOW we have a cardio workout, followed by some shoulder mobility stretches. Those stretches will get you warmed up for the Handstand progressions and then cool down with some hip opening stretches.

Cardio

  • Mountain Climbers - 3 rounds of 20 reps

  • Shoulder Taps - 3 rounds of 20 reps

  • Squat Jumps - 3 rounds of 20 reps

    • Be sure to not let your knees cave in to middle when squating

  • In and Out Squat Jumps - 3 rounds of 10 reps

  • Burpees - 3 rounds of 10 reps

  • Bear Crawl to Jump ups - 3 rounds of 10 reps

Shoulder Mobility

  • Follow along with the video and repeat each exercise at least 5 times. SLOWLY

Handstand Progression

  • Walking Pike - 3 rounds of 10 reps

  • Pike Slide in and out - 3 rounds of 10 reps

  • Crouch on box to full handstand or pike - 3 rounds of 10 reps

Hip Opening Cool Down Stretches

  • Hold each exercise for 30 sec and repeat the sequence for 3 rounds

  • Lizard Lunge

  • Pigeon Pose

  • Happy Baby

  • Wide leg Childs pose

  • Seated Fold


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