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.

Manage

Toe Taps

60-300s total

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Manage

Jumping Jacks

60-300s total

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Manage

One-Leg Hurdle Hops

30s total (ea. side)

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Manage

Hundreds L3

30s total

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Manage

Zenith Rotations

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

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Manage

⚠ Curtsy Squats

• Dumbbells | Kettlebells
• Barbell

10 reps total (ea. side)

☆ Hold the peak of each rep for 3s.

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Manage

One-Arm Shoulder Extension

• Resistance Bands

10 reps total

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Manage

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.

Manage

Forearm Side Plank with 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.

Manage

Single Leg Downward Dog

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

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Manage

⚠ Happy Baby Stretch

Hold for 30-60s total

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Manage

⚠ Supine Chin Tuck

30-60s total

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Cooldown

Remember to breathe. Expand your awareness.

Manage

Eye of the Needle Stretch

Hold for 30-60s total

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Manage

Revolved Head to Knee

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

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Manage

Cat/Cow Stretch

30-60s total

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Manage

Hands Clasped Behind Back

Hold for 30-60s total

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Manage

Cat Pulling it's Tail Stretch

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

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Manage

Cradle Stretch

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

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Manage

Crocodile

Hold for 300s total

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• Don't be discouraged if you stop for a while. Everybody needs a holiday. Get started again gradually and work up to your old pace. [heart.org]
• Paying attention to posture can help you look and feel better. [health.harvard.edu]