Choosing The Appropriate Amount Of Weight And Reps

A full summary of this routine is listed at the bottom of this page.

Warm-Up:

Yoga Grounding & Centering

• Begin in Easy Pose

• Pranayama

• Seated Cat&Cow (Hands on floor or blocks behind seat (Easy Camel) <-> Hands on knees heart presses forward (Cow Spine)

• Seated Twisting

• Seated Side Bending

• Boat

• Bridge

• Rock & Roll to Plank

1st Sequence:

Plank -> Down Dog -> Rag-Doll -> Roll-Up  

 Swan Dives Off Mountain

• Plank to Down Dog: 5 Reps

• Walk up to meet hands in Rag-Doll (feet hip width apart)

• Roll up to Mountain Pose (break it down from feet to crown)

• Swan Dive: 5 Reps (finish in Mountain)

2nd Sequence:

Ballerina Squats

Pyramid Flow

Squat-Press-Leans

Legs/Hamstrings/Glutes/Delts

• Ballerina Squats: Stand on disc with Left foot - Squat into left leg and kick right leg out on the way up and slowly lower back down to starting squat.

• Pyramid Flow: Step Left foot back about 2ft. - keeping a long spine and straight (not locked) knees, bow over Right leg and rise back up to pivot and turn around to bow over the Left leg. Get creative with your arms :o): 3 Reps. (finishing facing sideways - feet parallel) 

• Squat-Press-Leans: Feet Hip or Shoulder width apart, hold weights at shoulders. Squat and as you rise back up press one weight up as you lean to the side. Slowly lower weight to shoulder as you sit back into a squat and repeat other side.: 5-12Lb. | 20 Reps 

• Repeat all leading with the Left foot.

3rd Sequence: Boat w/ Bands:

Lat-Press Downs

Bicep-Curls

Tricep Press-Downs

Rear-Delt Circles

Legs/Triceps/Back/Biceps/Core

• Lat-Press Downs: Seated in Boat on disc.  Keep heart lifted and arms straight as you press bands down to the ground and slowly let them rise back up to knee height, repeat.: 12-20 Reps | Medium Bands

• Bicep-Curls: Reach arms up toward anchor-palms facing up. Keep elbows above shoulder height as you curl the bands over top of your ears, then slowly extend back out, repeat.:  12-20 Reps | Medium Bands

• Tricep Press-Downs: Bring elbows to you sides forming 90 degrees with your arms-heart lifted.  Press bands down toward the ground next to your hips and slowly let them rise back up to starting position.

• Rear-Delt Circles: Remain reclined back in boat as you open arms out wide to your sides into a "T".  Make small circles forward for 10 Reps, then immediately backward for 10 Reps.

4th Sequence: Slip & Slide Abdominal

Abdominals/Core

• Try to perform all of the following back to back without stopping ;o)

• 10 Slider Tuck Crunches

• 10 Slider Frogs

• 10 Slider Pikes

• 10 Mountain Climbers

Closing Stretches

Back/Triceps/Deltoids/Legs-Hips-Glutes/Chest

• Childs Pose

• Frog

• Revolved "X" Stretch -> Supine twist

• Pigeon

• Hurdler Stretch

• Knees tented for low-back traction

• Reclined bound angle

• Corpse Pose

Summary:

Warm-Up: Yoga Grounding & Centering

1st Sequence:

Plank -> Down Dog -> Rag-Doll -> Roll-Up  

 Swan Dives Off Mountain

2nd Sequence:

Ballerina Squats

Pyramid Flow

Squat-Press-Leans

3rd Sequence: Boat w/ Bands:

Lat-Press Downs

Bicep-Curls

Tricep Press-Downs

Rear-Delt Circles

4th Sequence: Slip & Slide Abdominals