Wednesday, 08 May 2024

Daily Workout

Hip Flexors, Upper Body Push, Core

Warmup

Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.

Manage

Hurdle Hops

Hold for 60-300s total

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Manage

Jogging (in place)

Hold for 60-300s total

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Manage

Leg Swings

10 reps total (ea. side)

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Manage

Toy Soldiers

10 reps total (ea. side)

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Manage

Cat/Cow Stretch

10 reps total

Hold the peak of each rep for 3s.

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Manage

Jumping Knee Tuck

Hold for 30-60s total

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Workout

Start off with a lightweight warmup set. Rest between sets for 30-90s or 2-5min for hypertrophy or strength, respectively.

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Dead-Stop Pushups

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

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Full Bridges

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

Last: 2 sets of 6 reps

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Elevated Pike Plank

4 sets of 15-30s holds

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☆ Prolong the eccentric 'lowering' phase of each rep.

Cooldown

Remember to breathe. Expand your awareness.

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Warrior III

Hold for 30-60s total (ea. side)

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⚠ Happy Baby Stretch

Hold for 30-60s total

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Revolved Child's Stretch

Hold for 30-60s total (ea. side)

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Manage

Frog Stretch (Bhekasana)

Hold for 30-60s total

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Manage

Shavasana

Hold for 300s total

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• It is tempting to avoid the motions that cause you discomfort. But limiting your movements can weaken muscles and make compound joint trouble worse. [health.harvard.edu]
• Keep in shape. A high cardiovascular fitness level is crucial to avoid joint injuries. Otherwise, as you tire your form can fail and your joints carry unbalanced weight. [stanfordchildrens.org]