Tuesday Tip – 071514
Hello Folks! I am going to start posting blogs of Yoga/Mobility warm ups and cool downs! I will give y’all some knowledge to give your body some love after kicking your own ass in class! Love/Hate relationship.
Todays work out:
1a. Bench Press – 3 sets x 5 reps @ 80%; tempo 21×2
1b. Ring Rows (strict) – 3 x 8-12 reps; tempo 3133
2. 2 x 1500m, rest 4 mins between sets
10- Downword Dog Poses, glide down into a Strict Plank, lower slowly to the floor and press up to an Up-dog.
Tips: In the Down-dog, Hands and feet are in the distance of your plank. Press back, meaning push your butt to the ceiling, core engaged and shoulders are open.(don’t squeeze scapulas together) – Plank, very simple. Lower down like a strict push up. – Up-dog, to press up you need to engage your legs. To do so, Your laces are pressing against the floor, which will pull your knees, thighs and hips off of the floor. Your core is tight and your head in neutral to your spine. The only parts of you body that should be touching the floor in a Up-dog are your hands and the tops of your feet. (laces)
5 each arm, 4 way band stretches. You all have done this before in classes.
– Band Bully
– Lateral Opener
– Bully Extension Bias
– Banded Overhead Distraction
Now, before class all of these can be performed at a quicker pace. Still take your time but you do not need to spend a couple mins on each pose.
AFTER class, do all of theses poses 2-3 minutes on each side. ALL of them! Even the Down-dog, Up-dog flow. Each 30 seconds take a DEEP breath and on the exhale get deeper into every single one of these mobility poses.
Give your body some LOVE!
-Coach Jen aka “Mighty Mouse”
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