Thursday, 08 February 2024

Daily Workout

Mobility

Warmup

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

Manage

Jump Rope

• Jump Rope

Hold for 60-300s total

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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

Frog Pumps

• Mini Loop Bands
• Dumbbells

10 reps total

☆ Hold the peak of each rep for 3s.

Last: 25#

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Manage

Fast Feet

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.

Manage

Lateral Bear Crawl

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

Dolphin Stretch

Hold for 30-60s total

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Manage

Side Angle Stretch

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

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Manage

Passive Hang

• Pullup Bar | Gymnastic Rings

Hold for 30-60s total

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Manage

Pyramid Stretch

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

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Manage

Advanced Thunderbolt Stretch

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

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Manage

Shavasana

Hold for 300s total

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• Don't exercise immediately after eating. [health.harvard.edu]
• Injured muscle tissue responds much better to gentle exercise and movement than it does vigorous stretching. [physio-network.com]