Hamilton

Q: Counselor

Completed: 6/29/2024

Warm-up: General full body to "Alexander Hamilton"

The Thang:

My Shot (5.30)

5 hard count Bird dogs

5 hard count donkey kicks

5 hard count Peter Parkers

     Repeat throughout

Plank during chorus, dips on the “shot”

The Schuyler Sisters (3.07)

Man: Calf raises

Woman: step ups

Everyone: jump squat

You'll Be Back (3.28)

7 Bent Over Row

7 Dumbbell Shoulder Shrug

7 Reverse Fly

7 Pushups

     Repeat throughout

Helpless (4.10)

10 hard count Deadbugs

15 Glute bridges

10 hard count overhead marches

10 hard count wood chops

     Repeat throughout

Wait for It (3.14)

10 hard count Reverse Lunges

10 Sumo squats

     Repeat throughout

Chorus: fast feet

Guns and Ships (2.08)

10 hard count Gun show

15 bicep curls

15 overhead tricep extensions

     Repeat throughout

Yorktown (4.03)

Start on plank with hip dips on shot

10 clamshells

10 reverse clamshells

10 rainbows

Flip, other side

     Repeat throughout

Non-stop (6.25)

10 burpees

10 Plank dumbell pull through

20  hard count high keys

10 inchworms

15 raggedy Anne's 

15 jumping jacks

20 good mornings

     Repeat throughout

Take a Break (4.47) 38 minutes

Balance exercises

1 foot arms out (thoughts of you subside)

1 foot no arms (daddy's trying to start America's bank)

1 foot no eyes (it says my dearest Angelica)

1 foot arms out (hi, it's good to see your face)

1 foot no arms (let's go upstate, where we can)

1 foot no eyes

One Last Time (4.56)

20 Calf raises

10 step ups

10 jump squat

10 hard count Reverse Lunges

10 Sumo squats 

30 second fast feet

(Only did 1 set of this before time)

COT: “I put myself back in the narrative." -Eliza Hamilton