This short session, great for this time of year, will build USABLE STRENGTH and MUSCLE. You'll be able-bodied with the strength and the power to move and feel better...so you can do what you want and love to do every day.
Here’s what you’re gonna need: -Comfortable/clear space -Sturdy Upright -Chair/Ottoman -Book/Yoga Block/Small ball -Timer Here’s what you’re gonna do: ✔️Complete as many rounds of this circuit as possible in 20 minutes: -Move between each exercise, resting as/when necessary -Complete all exercises with your BEST TECHNIQUE! ✔️SET UP: Breathing during each exercise:
➡️WIDER RIB CAGE: Pursed Lips
➡️NARROW RIB CAGE: Open Mouth Sigh ✋STOP IF ANYTHING HURTS!
Check out my video below. 🔊 Sound ON!
1) DYNAMIC BEAR x 6-8 -Start on all fours (Knees on ground) -Feet flexed. Knees under hips. Hands under soft elbows
✔️ SET UP: Reach arms long without crunching or shrugging and a full mouth exhale to let your ribs come down -Keep KNEES UNLOCKED entire time -NASAL INHALE: Reach arms long and push hips backward and upward behind you. Pushing through the outside palm hell of each hand. -Your EXHALE: Return to start
2) BOX SQUAT x 10-15 -NASAL INHALE: Sit back and down -Your EXHALE: Come to stand. Pressure on the INSIDE HEEL and BASE of the BIG TOE!
🔑 Be an ESCALATOR throughout! -Knees remain unlocked. Hips move back/down. RIGHT LEG elevated on book/block. -Rest/Pause on what you have -Look about 10ft ahead -Try not to use your arms!
3) SKIPS IN PLACE x 4-6/side
BREATHE ANYWAY you want…but BREATHE!
-Opposite ARM/LEG pattern
-Start with 1 each side. Progress to 2. Slowly work your way to 3. SMART!
☝️As demonstrated in video above
4) WALL SQUAT x 60s
-Yoga block/Small ball between knees. DON’T SQUEEZE!
-1.5 foot lengths away from the wall. Pressure on the INSIDE HEEL and BASE of the BIG TOE!
-Slide down, allowing knees to come forward center foot. About a THIRD of the way down.
-Reach arms long without crunching or shrugging and downward
-Hold this position and breathe for time allotted (NASAL INHALE. Your EXHALE.)
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? Check out my approach to reducing overall body tension 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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