Swamp City Fitness – Mayhem Affiliate – At Home
Sunday Options for M30 (No Measure)
1) Completely Rest!
2) Complete our Sunday Steps + Sunshine
3) Complete our Sunday Stretching
Sunday Steps + Sunshine (Checkmark)
For 30:00 go on a walk outside. Invite a friend, family member, or bring your dog. Try to do this with someone else! 🙂
Sunday Stretching (Checkmark)
4 Rounds
1:00 Pancake Stretch
1:00 Lunge to Elbow with Rotation (right)
1:00 Lunge to Elbow with Rotation (left)
1:00 Downward to Upward Dog Transitions
1:00 of Air Squats
into
1:00 Couch Stretch (right)
1:00 Couch Stretch (left)
1:00 Pigeon Stretch (right)
1:00 Pigeon Stretch (left)
2:00 Bottom of the Squat Hold
Athletes Notes
Pancake Stretch
Lunge Elbow to Floor Stretch with rotation
Downward Dog to Upward Dog Transitions
Air Squats
Couch Stretch
Pigeon Stretch
Bottom of the Squat Hold