Choosing The Appropriate Amount Of Weight And Reps
A full summary of this routine is at the bottom of this page.
1st Sequence: Warm-Up Stabilizing Flow
Compass Rose Sequence
Swan Dive & Standing Cat-Cow Flow
Circle The Ceiling Dancer Side Stretches
Compass Rose Sequence: Part 1: From Tabletop extend Right arm forward, Left leg back to hover -> bring opposite knee to elbow under body and hold, then try to reach under and catch foot or ankle for 2 deep breaths. Extend back out and Repeat other side. Part: 2 From Tabletop extend right arm forward, left leg back -> open hip and take foot to the left and arm to the right to hover and hold for 2 deep breaths
Swan Dives & Standing Cat-Cow Flow: 5 Reps
Circle The Ceiling Dancer Side Stretches: From standing arms in the air, circle arms clockwise as your step your right foot back diagonally behind your Left leg and side-bend hips to the Right, heart and arms to the Left. Repeat the same movement heading in the opposite direction-drawing a "loop" on the ceiling.
2nd Sequence:
Single-Leg Flow w/ Bands
Kneeling Child's Pose Roll-Up Rear-Delt Flys
Legs-Glutes/Back/Core/Rear Delts
Single-Leg Curtsey Booty Flow: Standing on Left, (on floor or stability disc) holding bands-sit back and down as though you were reaching for a chair, and float your leg behind you as though you were curtseying but without putting your foot down. Keep 3/4 of your weight shifted into your heel as you squeeze butt to come up (on floor or stability disc) ->Warrior III: As you rise back up with a straight (not locked) Left leg, begin to hinge forward keeping hips square to floor as your Right leg rises up behind you. Squeeze Left hamstring to come back up. -> Standing Half-Pigeon: Switch feet on disc and do a brief Standing Half Pigeon Stretch to stretch the left hip briefly before continuing on to the next side.: Very Heavy Bands | 5-7 Reps
Repeat the previous exercise standing on right leg-then switch feet and repeat stretch on the right hip.
Childs Pose Roll-Up to Rear-Delt Fly: Kneel on ground -> roll up and spread arms out wide, then slowly draw them back together as you roll back down and repeat 10-16 reps.
3rd Sequence:
Squatting Wind-up Trunk Rotations
Pyramid Pose Stiff Legged Dead-Lift
Warrior III -> Single Leg Deadlift Band Rows
Core/Legs/Glutes/Back
Squatting Wind-up Trunk Rotations: Sit back and down keeping your shoulders and hips stacked the whole time. Start with weight next to your right knee as you quickly press the ground away-twisting left to rise and let core strength and momentum toss the weight diagonally across your body toward the left shoulder; immediately toss it back across to the starting point, using core strength to control the weight. *Caution: stop the weight from traveling beyond your shoulder or your knee. Use abrupt stopping power to create a sense of "catching" the weight before it travels beyond your front plane.: 10 Reps. | 5-10 Lb.
Pyramid Pose DL: Left leg forward-medium split stance, hold weights framing Left leg and bow forward only as far as you can while maintain a long spine, squeeze hamstrings to rise back up tall and repeat: 10-16 Reps | 8-15 Lb.
Warrior III -> Single Leg Deadlift Band Rows: Standing on Left leg holding bands in both hands, hinge forward into Warrior III, then squeeze hamstring as you rise back up and draw lifted leg forward to 90 degrees in front of you while drawing elbows back to Row, repeat. Complete full set and briefly hold a Pyramid Pose Stretch: 10-16 Reps | 8-15 Lb.
Repeat all leading with the right foot forward.
4th Sequence:
Chest Presses Kneeling on Disc
Boat Rock-n-Rolls to Pendant on Blocks
Chest/Triceps/Deltoids/Core
Band Chest Press Kneeling on Disc: Line your hands up with your heart-center, arms bent at 90 degrees as though you were doing push-ups. Press bands straightening arms out and slowly bending back to start. 16-20 Reps | Medium-Heavy
Boat to Pendant: Test out placement for blocks by attempting pendant on them. Then sit down right behind blocks into Boat Pose -> Rock-n-Roll up a few times (keeping head lifted to protect neck) to gain momentum as you cross ankles and roll forward over your feet, placing hands on Blocks and lift your legs up into your body trying to float your feet for Pendant: 1-5 Deep Focused Breaths while holding both boat and pendant *Note: Even if you're not yet able to gain enough momentum to come to your hands...keep trying until one day you do. Instead, perform your boat then get up and move into attempting Pendant, even if that just looks like your plopping up and down...one day you'll catch a hold ;o).
5th Sequence:
Deep Core Flow
Abdominals/Core/Biceps
Boat Orbits: 2.5-8 Lb. | 5 Reps in each direction x 2
Butterfly Stretch: 3 deep breaths
Bicycles: 20 Reps
Closing Sequence
Full Body - Hold each stretch for at least 3 deep focused breaths
Hug Knees
Happy Baby - Straddle
Supine Splits - Calf Stretch
Supine Twist
Reclined Half Pigeon
Supine Tricep Stretch
Supine Eagle Arms
Corpse Pose - rest as long as you can
Summary:
1st Sequence: Warm-Up Stabilizing Flow
Compass Rose Sequence
Swan Dive & Standing Cat-Cow Flow
Circle The Ceiling Dancer Side Stretches
2nd Sequence:
Single-Leg Flow w/ Bands
Kneeling Child's Pose Roll-Up Rear-Delt Flys
3rd Sequence:
Squatting Wind-up Trunk Rotations
Pyramid Pose Stiff Legged Dead-Lift
Warrior III -> Single Leg Deadlift Band Rows
4th Sequence:
Chest Presses Kneeling on Disc
Boat Rock-n-Rolls to Pendant on Blocks
5th Sequence:
Deep Core Flow