Start Today’s Workout | June 5, 2019

Topic
Materials

Joint Mobility Follow Along | Perform 1 Round Each Exercise

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Pelvic Tilt
Description: stand in a tall neutral stance. Tuck your pelvis under by squeezing your butt and then tuck your pelvis back sticking your butt out.

Lateral Pelvic Tilt
Description: Stand in a tall neutral stance. Keep a soft bend in both knees and lift one hip up and one down. Bend the knee of the hip that you lift up and connect your hip right to your ribs and alternate sides.

Hip Circles
Description: squeeze your butt and tuck your pelvis under, then lift your hip laterally to one side, then tuck back, then lateral lift to other side. Circle your hips around smoothly.

Lateral Spine Glide
Description: stack your forearms and shift side to side, gliding your ribs over your hips. Try not to move your hips but section your upper body over your lower body.

Spinal Flexion and Extension
Description: in a standing position with your pelvis tucked under inhale and open your chest wide, chin to sky, extending your spine. Exhale and tuck your chin to your chest, round your shoulders, flexing your spine. Alternate between flexing and extending your spine.

Lateral Spinal Flexión
Description: Bend one arm and point it up and lift the other arm and point it down. Reach the hand pointing up, up and over your head in one direction and the hand that is pointing down in the opposite direction. Create as much distance as you can from the fingertips on one hand and the fingertips on the other hand. Reach as far as you can in opposite directions. Alternate sides and reach 10 times in each direction.

Neck Juts and Tucks
Description: Stick your chin forward and then tuck it back getting long through your spine.

Neck Glides
Description: Standing in a tall neutral stance, glide your head shoulder to shoulder.

Arm Screws
Description: Lift your arms out to your side palms up and open. Rotate one palm all the way around, rotating the same side shoulder in its pocket as you look and reach with your other arm in the opposite direction. Shrug the rotating shoulder and roll it up and over your chest/pec and dip it towards the floor as you reach palm open in the opposite direction. Alternate sides and you can even dip at the knees to help drive the shoulder further to the floor getting deeper into your stretch.

Arm Circles
Description: Lift both arms ups, one in front and one in the back. Reach as far as you can in opposite directions and then draw big circles with your arms. Keep reaching in opposite directions as you reach through the middle (both arms are horizontal) to help open up your mid back. Circle in both directions, backward and forwards.

Elbow Circles
Description: Hold your arms out in front of you, circle your forearms in and then point your thumbs out, try and bring your elbows together as you circle your hands out as wide as you can. Perform 5 circles in one direction and then 5 in the other direction.

Paint the Fence
Description: Hold your arms out in front of you and then lift your wrist up as high as you can, flexing your wrist, then lower your wrist as low as you can, extending your wrists. Flex and extend your wrist up and down for 5 to 10 reps.

Hang Loose Shake
Description: Bend your three middle fingers in, pointing your pinkies and thumbs out. Laterally shake your wrists quickly and loosely. Shake it around for 10 to 20 shakes.

Forward Leg Swings
Description: Stand tall with a proud chest. Keep your core tight and swing on leg forward and up, kick your leg straight and then swing it back down and bend at the knee when your knee meets your other knee. Kick your butt and repeat. Try not to arch your back and stay as tall as you can.

Lateral Leg Lift
Description: Stand tall and lift one leg up to the side as high as you can. Try not to lean to the opposite side. Press through your rooted foot to stabilize and try not to swing your leg up but lift it with intention. Perform 10 slow and controlled reps on each side.

Knee circles
Description: Grab your knees and draw big circles with them. Trail the outside edges of your feet. Draw as big of circles as you can. Perform 5 knee circles in one direction then 5 in the other direction.

Ankle Rolls
Description: Start in a standing position, turn your feet away from each other at about a 90-degree angle. Pivot on your foot and tuck your toes under and roll your ankle putting only as much pressure as you feel comfortable with. Stretch the ankle as your twist the rest of your body with the pivot and alternate sides slow and steady.

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Work Set 1: 4 Sets, Rest 30 Seconds In Between Sets

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Work Set 1: 4 Sets, Rest 30 Seconds In Between Sets

Child’s Pose To Twisting Mountain Climber X 5 Reps Each Side

Start by sitting your butt back towards your heels into a child’s pose position and then externally and then internally rotate your hands. Then step forward into a mountain climber, bringing one foot foot just outside your palm. Lengthen your back leg and kick from your heel all the way to the top of your head. Then twist your torso, slide your foot close to your opposite knee and hug your knee to your chest. Twist back to your extended position then sit back into your childs pose before switching sides.

Beast Scapula Presses X 10 Reps

Start in a beast position keeping your knees an inch off the ground. Keep a straight line from your heels to your head. Keep your arms straight and perform a scapula push up, retracting your shoulders up towards the ceiling, sinking your chest to the floor.

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Work Set 2: 4 Sets, Rest 30 Seconds In Between Sets

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Work Set 2: 4 Sets, Rest 30 Seconds In Between Sets

Active Lateral Ape X 30 Seconds

Start in a deep ape position with your heels on the ground. Place your hands on the ground framing your foot, then hop laterally into a deep squat. Try to keep a long spine and tight core as you push your knees forward and out. Position before transition.

Shinbox Switch With Arm Drag X 5 Each Side, Take A Breath In Each Stretch

Start in a shinbox position and then shift your knees to one side. Twist your torso towards the direction you shifted and reach your back hand underneath and palm to palm with your other hand. Pull yourself down, bringing your shoulder to the ground. Slowly come out of the stretch and alternate sides.

Crab To Table Top X 10 Reps

Starting in a crab position, press your hips up into the table position maintaining a long spine and tight core and glutes. Come back to a crab position and repeat.

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Work Set 3: 4 Sets, Rest 30 Seconds In Between Sets

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Work Set 3: 4 Sets, Rest 30 Seconds In Between Sets

Body Roll X 5 Each Direction

Start laying face down with your arms overhead. Bend one elbow and same knee. Pull your elbow up and back as far as you can while keeping your knee on the ground for as long as you can until you flip over. Roll until you are face up then straighten out your arms and legs. Bend one knee and lift your same arm and reach horizontally toward the wall and roll back over.

Low Cossack Squat Switch X 5 Each Direction

Start standing with a tall, neutral spine. Core tight, step out with one foot to the side. Sit your hips down to your heel with your opposite leg fully extended. Keep a good posture as you sit and then stay low and switch into your opposite side. Alternate sides staying low with a proud chest.

Loaded Beast Reach X 5 Reps Each Side

Start in a loaded beast position with your hips back on your heels and knees 1 inch off the ground. Press your hips up and keep one leg bent and tucked to yoru butt and lift it off the ground as you shift forward waving through your spine. Bring your tucked knee to your same side elbow. Keep a tight core and then slowly shift back waving through your spine!

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Decompression & Cool Down Follow Along | 1 Round Each Exercise

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Kneeling Elbow Rotations X 5 Each Direction

On your knees, place your hands underneath your shoulders. Straighten out your arms. Keeping your spine straight at hands planted the whole time, bend your elbows back towards your knees, circle them around then extend your arms and point your elbow pits forward. Repeat 5 each direction.

Alternating Shoulder Drop With Full Roll X 5 Each Direction

Get on your knees. Spread your hands wide. Lean into one palm, bending your elbow as you drive your opposite shoulder down towards the floor. Move slow and steady, creating a mindful stretch in your chest, shoulders and neck. Tuck your head under so you don’t put pressure on your neck and roll over to your opposite shoulder, deepening the stretch. Roll back with control and alternate.

Alternating Chest Scorpion X 5 Each Side

Start by laying face down on the floor, bend one arm at the elbow about 90 degrees and the other extended out to the side. Lift the leg opposite of the 90 degree arm and keep it straight, kick it to the opposite side. Create a mindful stretch in your pec and shoulder, take a couple deep breaths in this stretch to release tension and alternate sides.

Frog Rocks X 10 Reps

Spread your knees wide, bring your feet together and then rock back tucking your tailbone up and back then tuck your pelvis under and rock forward. Rock forward and back slow and steady, releasing tension in the hips.

Standing Spine Roll X 5 Reps

Hang your head and upper body to the floor.  Leading with your hips, bend the knees, tuck your pelvis under and roll up your spine one vertebrae at a time. Open your chest wide with a deep inhale and lift your chin to the sky. Exhale, tuck your chin, round your shoulders and roll back down one vertebrae at a time and repeat.

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Today’s Workout is Complete, Great Job!

Don’t forget to leave a comment If you have any questions.

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