Iron Fist

This is a lower body focus workout plus Chest

Iron Fist is probably the most patient/focused Avenger to play the game. His punch is a gift from plunging his fist into a dragon’s heart. We learn to build power in ourselves and how to properly let it go.

1) 5 min mediation (run through all the movements and what they look like. Watch yourself get stronger.)

2) ·The yoga

o   First slow and try to fire muscles hard. As much rigidness as possible

o   Link breathe to movement for 2 rounds

§  Mountain Pose

§  Side body stretch Right

§  Mountain Pose

§  Side body stretch Left

§  Mountain Pose

§  Backbend (focus to lift heart, not gaze)

§  Forward fold

§  ½ lift

§  Forward fold

§  Chair pose (focus to get hands high and hips low)

§  Forward fold

§  ½ lift

§  Chaturanga (or transition to down dog)

§  3 leg down dog kick right

§  Low lunge (fire back quad muscle)

§  Warrior 1

§  Warrior 2

§  Star

§  Horse

§  Warrior 2

§  Reverse Warrior

§  Chaturanga (or transition to down dog)

§  3 leg down dog kick left

§  Low lunge (fire back quad muscle)

§  Warrior 1

§  Warrior 2

§  Star

§  Horse

§  Warrior 2

§  Reverse Warrior

video on yoga

3) Sumo Squat rotations (plus punch) [slow and controlled] 1 min

video on squat rotations

4) Rev lunge to punch 1 min (add punch to video tutorial)

video on rev lunge

5) Push-ups 1 min

video on Push-ups

6) Windmills 1 min

video on windmilss

7) Side Lunge (plus punch) 1 min

video n side lunge punch

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Hawkgirl (DB)

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Quicksilver (BW)