Thursday, 25 July 2024

Daily Workout

Mobility

Warmup

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

Toe Taps🌐

60-300s total

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Jumping Jacks🌐

60-300s total

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Jump Squats🌐

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.

Forearm Side Plank w/ Hip Lifts🌐

2 sets of 12-15 reps (ea. side)

Hold the peak of each rep for 1s.

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

Prehab

Use light weights, if any. Rest between sets for 30s or less for muscular endurance.

Single Leg Downward Dog🌐

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

First time? Take it easy working the new movement and focus on your form.

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⚠ Happy Baby Stretch🌐

Hold for 30-60s total

First time? Take it easy working the new movement and focus on your form.

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⚠ Supine Chin Tuck🌐

30-60s total

First time? Take it easy working the new movement and focus on your form.

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Cooldown

Remember to breathe. Expand your awareness.

Crocodile🌐

Hold for 300s total

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• Watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations. [health.harvard.edu]
• Stretch only to the point of mild tension, never to the point of pain. [health.harvard.edu]