This short session will not only improve your ability to SHAPE CHANGE…but build USABLE STRENGTH and MUSCLE. You'll be able-bodied with the strength and the power to move and feel better...doing what you want to do and love.
Here’s what you’re gonna need: -Comfortable/clear space -Sturdy Upright
-Book/Yoga Block -Timer/Stopwatch Here’s what you’re gonna do:
✔️Every 4 minutes for 20 minutes:
-Move between each exercise resting as/when necessary -Complete all exercises with your BEST TECHNIQUE. Rest the remainder of the 4 minutes.
✔️SET UP before each move:
FULL MOUTH EXHALE: SLOW. LONG. EASY.
- Breathing DURING each exercise:
- SILENT NASAL INHALE. FULL MOUTH EXHALE: SLOW. LONG. EASY.
✋STOP if ANYTHING HURTS!
1) BOX SQUAT x 10-15 reps INHALE: Sit back and down EXHALE: Come to stand
🔑 You’re an ESCALATOR! -Knees remain unlocked. Hips stay back. RIGHT LEG elevated on book/block. -Rest/Pause on the chair -Look about 10ft ahead -Try not to use your arms! 2) BACKWARD JUMP x 8-12 reps Swing your arms forward as you move backward
🛬STICK THE LANDING: -Whole foot. Knees unlocked. -Hips back/down. -Hold momentarily. 🔑 Repeat from BOTTOM POSITION. 3) BACKWARD BEAR CRAWL x 6-9 strides/side
Set up on your knees and forearms -Get an easy reach through your forearms. NO CRUNCHING!
-Don’t let your head sink toward the ground! Look between your wrist. INHALE: Lift opposite arm/leg EXHALE: Land. 💡 Keep your strides short and sweet!
4) DEAD BUG x 15-20. RIGHT SIDE ONLY! -Lie on your back -Left hand on left kneecap INHALE: Right knee to chest EXHALE: Heel to floor. Knee soft. Cool Down/Transition: Slow NASAL breathing -Sit or lie down comfortably for 3-5 minutes and practice just following your breath.
Enjoy feeling good and “worked” after this one! Dedicated to your health and longevity, Mike New to my approach to strength and longevity? Try my approach to LETTING GO of body tension and stress FIRST. Then sign up for a Complimentary Assessment & 1 Free Orientation Session! I promise, no gimmicks, no pressure… just a discussion about you! Let’s get you moving better and feeling stronger. CLICK HERE to learn more.
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