Monday, 27 November 2023

Daily Workout

Mobility

Warmup

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

Manage

Pogo Jumps

60-300s total

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Manage

Lock Clams

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

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Manage

Superman

10 reps total

☆ Hold the peak of each rep for 3s.

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Manage

Toy Soldiers

10 reps total (ea. side)

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Manage

Fast Feet

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.

Manage

Side-to-Side Forearm Plank

4 sets of 15-30s

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

Cooldown

Remember to breathe. Expand your awareness.

Manage

Puppy Dog Stretch

Hold for 30-60s total

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Manage

Pigeon Stretch

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

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Manage

Knees to Chest Stretch

Hold for 30-60s total

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Manage

Cat/Cow Stretch

30-60s total

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Manage

Lizard Stretch

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

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• Paying attention to posture can help you look and feel better. [health.harvard.edu]
• Waking up earlier is healthier than going to bed later when trying to limit the damage of sleep deprivation. [sciencedirect.com]