Wednesday 1-11-17

Coach's thoughts on today:
Arched Body Holds are basically the reverse of a Hollow Body Hold, and I referenced "lower cross syndrom".  Well if these muscles are tight most people want to stretch them and they cramp up when hip extensions. Just because they are tight doesn't mean they are strong, and strength is needed to stabilize the spine in loaded movement. Both are needed for a healthy spine and good movement patterns

Warm-up:15min

  • SR Flow Warm-up

https://youtu.be/6I8qRvuhODo

5 Downward facing dog Pulses
     PERFORM ALL THESE MOVEMENTS RIGHT THEN REPEAT LEFT
5 Lunge with knee push-out
5 Lunge with internal rotation
5 Kneeling torso rotation (inside)
5 Kneeling torso rotation (outside)
5 Lunge with anterior chain pulse
5 Kosack squat to Spider-man lunge
5 Downward facing dog pulses (then repeat on the left -- finish with 5 more down dog)
5 Forward hip circles
5 Backward hip circles
5 Fire hydrants
     REPEAT ON THE OPPOSITE SIDE
5 Bird-dogs (each side)
5 Cat / Cow
5 Downward facing dog pulses
5 Squatting hip opener (each side)
5 Wide stance alternating toe touch
5 Wide stance torso rotation (each side)

Gymnastics:10min

  • Arched Body Hold

Strength:30min

  • A1: Pull-up / Chin-up (5x5)

bands ok. weighted ideal.

  • A2: Bent Over KB/DB Row (5x10)