The weather is warming up. Spring is here. Schools are on break. And if you're traveling this week, it doesn’t have to mean derailing all of your hard work and efforts on your health and fitness journey.
If your “routine” has to SHIFT for a couple of days, no sweat. You can plan your time away to be just that…RECOVERY (Think long easy walks). Or you can try this SMART TRAVEL TRAINING session.
Here’s what you’re gonna need:
-Clear/Comfortable space
-Maybe a mat
-Something secure to hold onto
Here’s what you’re gonna do:
Start here: Practice INHALING. Find the MOST COMFORTABLE position based on your “body type”:
- 🤸♂️Loosey-Goosey: You feel SUPER LOOSE and BENDY all over. (LEFT KNEE FWD)
- 🏋️ Super Stiff: You feel STIFF all over (RIGHT KNEE FWD)
- NASAL ONLY breathing! (Tongue against palate. MOUTH CLOSED!) - LONG EXAGGERATED SILENT INHALE (NO NECK!) Then normal exhale out. - Pause (Breath normally). Wait for next inhale to come. Repeat. - 8-12 breaths
LET’S GET STARTED!
Perform each HOLD or MOVE for the prescribed number of BREATHS or REPS in order, resting as and when necessary, for 2-3rds.
1) Prone to Supine Roll
x 3-5/each side
✔️Loosey-Goosey: start on your LEFT SIDE. Super-Stiff: start on your RIGHT SIDE.
-NASAL ONLY breathing!
In this order:
-EYES FIRST (Trace an ark from ground to ceiling)
-HEAD
-TRUNK
-LOWER BODY
💥BEST LAZY SELF! Move SLOWLY/NICE AND EASY!
💥If/When you move into any TENSION…STOP AND BREATHE. DON’T MOVE THROUGH IT!
2) Sink Squat ISO
x 5-7 breaths (YOUR FULL MOUTH EXHALE!)
-Secure grip. LOW REACH.
-“Open the door behind you with your back pockets”. Push your hips back. Trunk should resemble an ESCALATOR!
-Feet, knees, and hips same line
-Hips stay back as you lower yourself down just a bit. Heavy in your heels, big and little toe
-HOLD this position and breath there
3)Bent Over Split Squat
x 8-10 reps/each leg
-Start in a split stance
-Front foot, knee, and hip same line
-Push hips back (Open the door behind you with your back pockets.Trunk=Escalator!)
-Push yourself forward with your back big toe
💥Stay in this “pushed forward” position.
💥INHALE down. EXHALE up.
4)Backward Inchworm x 6-8 reps
-Palms flat on the floor
-EXHALE and walk your feet backwards until your arms are comfortably over your head
-INHALE and walk your hands back to your feet
💥Stand up in between attempts
5) Drunken Turtle
x 12-15 reps
-Grasp each shin below knees. Arms straight as possible
- INHALE: rock towards head (NO NECK!) - EXHALE: rock towards feet Do what you can with what you have. Do your best. Enjoy your time:) Dedicated to your health and longevity, Mike
P.S. Curious and want to see if my training style is a good fit for you? Email me for a Complimentary Assessment & 1 Free Orientation Session. No gimmicks, no pressure, just a discussion about you! I want to help you move better and feel stronger. CLICK HERE to learn more.
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