Daily Practice for 11 Jul 18

Posted: July 11, 2018 | Author: | Filed under: Daily Practice | Tags: , , , , , | Leave a comment

Strength and Conditioning

Combo #1:  

3 rounds of:

  • Dips X 10
  • Plank Walk Up X 1:00
  • Russian Twist X 15 each side
  • Rest for 1:00

Combo #2:

3 rounds of:

  • Bench Press or Incline Bench Press if you have an incline bench) X 15
  • Upright Row X 15
  • Handstand X as long as you can, working up to a max of 1:00
  • Strict Hanging Leg Raise X 10 – 15
  • Rest for 1:00

Scaling options:

  • Dips –  If you cannot do at least 10, or don’t have access to a dip station, do Bench/Chair Dips instead.
  • If you don’t have a place to perform Hanging Leg Raises or they are too challenging for you to complete at least 10, do Lying Leg Lifts X 15 instead
  • Handstand Hold – Use a wall as needed.  If Handstand is not appropriate for you, hold Downward Facing Dog and shoot for a 1:00 hold

 

Daily Practice for 09 Jul 18

Posted: July 8, 2018 | Author: | Filed under: Uncategorized | Tags: , , , , , , | Leave a comment

10 Jul 18:  Strength and Conditioning

Combo #1 – 3 rounds of:

  • Pull Up X as many as possible with good form – minimum of 5 reps.  Otherwise scale with assisted pull up, lat pulldown or band pulldown
  • SlowMo Push Up X as many as you can do with strict form and full range of motion.  SlowMo means a 3 count on the way down, 3 count on the way up.  Scale by using your knees as needed
  • Sit Up, or alternative of your choice X 20
  • Rest X 1:00 between rounds

Combo #2 – 3 rounds of:

  • Goblet Squat X 15
  • Shoulder Press X 12
  • Bicep Curl X 10
  • Strict Hanging Leg Raise X 10.  If you don’t have a way to hang (Pull Up bar, tree branch, anything will work), do 15 Lying Leg Lifts instead
  • Rest X 1:00 between rounds

Spend 5:00 mobilizing before the workout and an additional 5:00 after your workout.  Wanna join me for a gentle morning yoga practice?  Join me at The Hub in Carmel 9:30-10:30!