What You Will Need
&
Choosing The Appropriate Amount Of Weight And Reps
Glute & Core Activation
Lie face-down with pelvis on exercise stability ball, hands and feet on the floor. Feet flexed.
Find Mountain Pose here.
Keep pelvis perfectly still as you press your left foot into the ground and engage your glutes to lift your right heel into the air. Be sure not to let your pelvis dump forward, keep your tailbone reaching for your heels.
Lift and lower heel 10 times and switch.
Repeat the same action with your arms; thumb pointing up toward the sky.
Next, focus intently as you lift your Right arm and your Left leg up. Repeat on the other side. Work toward holding each side for 5 breaths each; approximately 50-60 seconds.
* Note: The supporting limbs must press into the ground while the lifted limbs must squeeze and lift. Find that equal effort of push-down and pull-up to achieve success.
Superbrain Squats
Left thumb on front of earlobe pinching with index on the back.
Right thumb on front of earlobe, pinching with index on back.
Bring the tip of your tongue to the roof of your mouth.
Feet hip-width apart, inhale as you sit back and down as though you were reaching for a chair to squat, and inhale to return to standing.
Complete 14 Repetitions.
Band & Disc Warm-Up
*Do a total of 20 reps of each exercise-switching feet every 10 reps.
*The farther away from the anchor you stand, the more difficult the resistance will be.
10 lat push-downs
10 high bicep curls
10 tricep press downs (you may need to move a little closer to lighten the resistance)
10 rear delt flys
*Turn around and begin on new foot
20 chest presses
20 overhead tricep extensions
16-20 truck rotations. Do both sides. (Face sideways to the anchor)
Progressive Teeter-Totters
Standing on one foot-arms out to your sides for balance, tilt forward 10 %-letting your lifted heel rise up.
Repeat, taking it further to 20%, then 30%, then 40%, then 50%.
If you only get as far as 10% on your first attempt, thats great, each time you come back and try it will be easier and it may not happen your first day but you'll get there eventually!
Once you've completed both sides successfully on the floor, try it on a yoga block, and once you've completed that successfully try it on a stability disc.
Core Strength & Alignment
Forearm Plank -> Shoulder retraction, inhale to slowly sink into shoulder girdle, exhale slowly protract shoulders: 5 Reps
High Plank -> Shoulder Retraction/Protraction: 5 Reps
Easy Boat: hold for 5 breaths then slowly roll down to back and rock n' roll with hands behind knees. Rock up to balance on sit-bones for 5 breaths.
Forearm Side Plank -> Hold for as many breaths as you can until you can work up to holding posture for for 5 breaths.
High Side Plank -> Hold for as many breaths as you can until you can work up to holding posture for for 5 breaths.
Closing Stretches
Hug Knees
Reclined Split Stretch
Reclined Half-Pigeon
Supine Twist