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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• Hold onto pullup bars or fitness rings using your fingers. This will help build better grip strength and will help prevent calluses from your palm slipping down the bar. [stronglifts.com]
• People who'd averaged at least 12 hours a day sitting were 63% likelier to develop dementia than those who'd spent less than 10 hours daily in a chair. Furthermore, exercise didn't seem to change those odds, since among people who sat for 10 hours or more daily, those who worked out were as prone to dementia as those who exercised very little. [health.harvard.edu]