Momme-FIT Class 2 (Beginner basics/Building the Foundation) скачать в хорошем качестве

Momme-FIT Class 2 (Beginner basics/Building the Foundation)

** Second Class Description ** Warmup - 10 minutes -Lying breathing with reach x12 -Half-kneel reach up x10 each side -Runners lunge x12 each side -Step-overs x10 each side -Puppy to plank x10 Body - 30 minutes Circuit 1: Hamstrings, hips, and adductors -Pelvic tilts, toes on wall x10 (drag toes up for hammies) -Bear to down dog x 8 -Side-lying roller hip shifts x12 each side -Side lying single-leg IR x12 each side -Side-lying Clamshells x12 each side REPEAT 3x Circuit 2: Glutes and Hamstrings -Bridge hold knee-drop x20 total -Single-leg march x20 total REPEAT 2x Circuit 3: Core and rotation -Roller press w/ wall drag x5 each side -Puppy-pose roller extensions x 8 -Lying Thoracic rotations w/ roller x6 each side REPEAT 3x Cardio - 5 minutes -Bear crawl against wall x20 -Banded hip abduction x20 Cooldown - 10 minutes -Single-leg hamstring stretch -Hamstring + Reach -Chest opener stretch -Puppy pose stretch -Puppy pose + side stretch