Category Archives: exercise

Exercise Journal: 03.08.2017

SPLITS WARMUP
-Plie Squats + Mini-Squats + Plie Stretch
-Front + Side Kicks

SPLITS STRETCHES (Extended)
-Standing Calf Stretch
-Table Hamstring Stretch: 2 min
-Straight Leg Calf Stretch
-Straight Leg Hamstring Stretch
-Bent Leg Hamstring Stretch
-Lunge Hamstring Stretch
-Side Lunge
-Adductor Stretch
-IT Stretch
-Pigeon
-Hip Flexor Stretch
-Low Lunge
-Lizard Pose
-Triang Mukha Eka Pada Paschimottanasana
-Isometric Front Split*
-Butterfly Reach
-Frogs
-Straddle + Pancake
-Prasarita Padottanasana(Standing middle split)*
-Middle Splits Toes Up/Forward*

BACKBEND WARM UP
-Ear to Shoulder (Trap & Levator Scapulae)
-Head Left to Right (Scalenes & SCM)
-Head Up and Down (Scalenes & SCM)
-Neck Circles (Trap, Levator Scapulae, Scalenes, SCM)
-Chest Slides
-Torso Lateral Slides
-Shoulder Rolls
-Vertical Straight Arm Slices
-Horizontal Straight and Bent Arm Slices
-Wall Single-Arm Chest Stretch – Overhead to Shoulder
-Kneeling Wall Shoulder/Back Stretch
-Standing Wall Shoulder/Back Stretch + IR
-Yoga Block Lat Stretch + ER
-Standing Cat/Cow

BACKBENDS (Extended*)
-Wall Backbend to Ground & Up
-Cobra Lift

BACKBEND COOL DOWN
-Knees to Chest Hug
-Supine Spinal Twist
-Child Pose
-Hollow Body
-Plank

Post back bending core conditioning
– Sit Up Toe Reach x10
– Folded plow reverse sit ups x10
– Upward Toe touches x10
– Reverse Sit Ups x10
– V sit Ups x10

Tabata: x1
– Squats x3
– Push Ups x1

Bow Practice
– Resistance band, 20 per arm

Marbles
– pick up with toes

My lizard was way easier, and my pancake was flatter on the first try! I also was able to hold my hollow body and plank for 60 secs for the first time since starting this program. The burpees hurt my knees last time due to poor form.

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Exercise Journal:30.07.2017

SPLITS WARMUP
-Plie Squats + Mini-Squats + Plie Stretch
-Front + Side Kicks

SPLITS STRETCHES (Extended)
-Standing Calf Stretch
-Table Hamstring Stretch: 2 min
-Straight Leg Calf Stretch
-Straight Leg Hamstring Stretch
-Bent Leg Hamstring Stretch
-Lunge Hamstring Stretch
-Side Lunge
-Adductor Stretch
-IT Stretch
-Pigeon
-Hip Flexor Stretch
-Low Lunge
-Lizard Pose
-Triang Mukha Eka Pada Paschimottanasana
-Isometric Front Split*
-Butterfly Reach
-Frogs
-Straddle + Pancake
-Prasarita Padottanasana(Standing middle split)*
-Middle Splits Toes Up/Forward*

BACKBEND WARM UP
-Ear to Shoulder (Trap & Levator Scapulae)
-Head Left to Right (Scalenes & SCM)
-Head Up and Down (Scalenes & SCM)
-Neck Circles (Trap, Levator Scapulae, Scalenes, SCM)
-Chest Slides
-Torso Lateral Slides
-Shoulder Rolls
-Vertical Straight Arm Slices
-Horizontal Straight and Bent Arm Slices
-Wall Single-Arm Chest Stretch – Overhead to Shoulder
-Kneeling Wall Shoulder/Back Stretch
-Standing Wall Shoulder/Back Stretch + IR
-Yoga Block Lat Stretch + ER
-Standing Cat/Cow

BACKBENDS (Extended*)
-Wall Backbend to Ground & Up
-Cobra Lift

BACKBEND COOL DOWN
-Knees to Chest Hug
-Supine Spinal Twist
-Child Pose

Post back bending core conditioning
– Sit Up Toe Reach x10
– Folded plow reverse sit ups x10
– Upward Toe touches x10
– Reverse Sit Ups x10
– V sit Ups x10
– Plank
– Hollowbody

Tabata: x1
– Burpees

Bow Practice
– Resistance band, 20 per arm

Marbles

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Exercise Journal: 30.07.2017

EXERCISE:
StretchU: ~20 min

Brazilian JuJitSu: ~120 min
– Beginner’s Class

Archery: ~45 min

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Exercise Journal: 27.07.2017

SPLITS WARMUP
-Plie Squats + Mini-Squats + Plie Stretch
-Front + Side Kicks

SPLITS STRETCHES (Extended)
-Standing Calf Stretch
-Table Hamstring Stretch: 2 min
-Straight Leg Calf Stretch
-Straight Leg Hamstring Stretch
-Bent Leg Hamstring Stretch
-Lunge Hamstring Stretch
-Side Lunge
-Adductor Stretch
-IT Stretch
-Pigeon
-Hip Flexor Stretch
-Low Lunge
-Lizard Pose
-Triang Mukha Eka Pada Paschimottanasana
-Isometric Front Split*
-Butterfly Reach
-Frogs
-Straddle + Pancake
-Middle Splits Toes Up/Forward*

BACKBEND WARM UP
-Ear to Shoulder (Trap & Levator Scapulae)
-Head Left to Right (Scalenes & SCM)
-Head Up and Down (Scalenes & SCM)
-Neck Circles (Trap, Levator Scapulae, Scalenes, SCM)
-Chest Slides
-Torso Lateral Slides
-Shoulder Rolls
-Vertical Straight Arm Slices
-Horizontal Straight and Bent Arm Slices
-Wall Single-Arm Chest Stretch – Overhead to Shoulder
-Kneeling Wall Shoulder/Back Stretch
-Standing Wall Shoulder/Back Stretch + IR
-Yoga Block Lat Stretch + ER
-Standing Cat/Cow

BACKBENDS (Extended*)
-Wall Backbend to Ground & Up
-Cobra Lift

BACKBEND COOL DOWN
-Knees to Chest Hug
-Supine Spinal Twist
-Child Pose

Bow Practice
– Resistance band, 20 per arm

Handstand progression – (1 sets of 3-5 reps / 1 min hold)
– Kick Up To Handstand Bent Knee (each leg)
– Handstand Press Negatives
– Wall Tuck Handstand Holds
– Kick Up to Handstand (each leg)

Post back bending core conditioning
– Sit Up Toe Reach x10
– Folded plow reverse sit ups x10
– Upward Toe touches x10
– Reverse Sit Ups x10
– V sit Ups x10

It was hard for me to get started and took quite a while to finish, but at least I got moving. I’ve been so tired all week at and after work. I wonder if it has to do with my lack of activity.

Tabata: x1
– Squats
– Burpees

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Exercise Journal: 18.07.2017

EXERCISE:
Handstand progression – 1 sets of 3-5 reps / 1 min hold
– Hollow Body
– Handstand Prep Position
– Kick Up To Handstand Bent Knee (each leg)
– Handstand Press Negatives
– Wall Tuck Handstand Holds
– Tuck Up to Handstand to Tuck Down
– Kick Up to Handstand (each leg)
– Wall Handstand

Squat progression – 5-15 per leg / 5-30s hold
– Assisted one legged squats
– Standing Leg Lifts
– Standing Leg Hold

Jump Rope:
– Tabata x1

Splits Warm Up:
– Straight Leg Hamstring Stretch
– Bent Leg Hamstring Stretch
– IT Stretch
– Adductor Stretch

Splits Stretches:
– Low Lunge
– Side Lunge
– Pigeon
– Standing Calf Stretch
– Lunge Hamstring Stretch
– Lizard Pose
– Isometric Front Split
– Frogs
– Pancake

Backbend Warm Up:
– Ear to Shoulder (Trap & Levator Scapulae)
– Head Left to Right (Scalenes & SCM)
– Head Up and Down (Scalenes & SCM)
– Neck Circles (Trap, Levator Scapulae, Scalenes, SCM)
– Chest Slides
– Torso Lateral Slides
– Shoulder Rolls
– Vertical Straight Arm Slices
– Horizontal Straight and Bent Arm Slices
– Wall Single-Arm Chest Stretch – Overhead to Shoulder
– Kneeling Wall Shoulder/Back Stretch
– Standing Wall Shoulder/Back Stretch
– Yoga Block Lat Stretch
– Standing Cat/Cow

Backbends:
– Wall Backbend
– Cobra Lift (+ couch support)
– Backbends

Backbend Cooldown:
– Knees to Chest Hug
– Folded Plow – Knees to Ears
– Supine Spinal Twist
– Child Pose

Post back bending core conditioning
– Sit Up Toe Reach x10
– Folded plow reverse sit ups x10
– Upward Toe touches x10
– Reverse Sit Ups x10
– V sit Ups x10
– Hollow body “jacks” x10

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Exercise Journal: 12-15.07.2017

EXERCISE:
12.07.2017
Jump rope:
– Tabata x1

13.07.2017
Bodyweight: Pull ups progression
– Negative Sternum Pull ups: 5
– Assisted Sternum Pull ups: 5
– Pull ups: 5

Bodyweight: Dips/l-sit progression
– Dips combo: 3×5
– Tuck L-sit Swings: 10

Jump rope:
– Tabata x1

Rollerblading
– around neighbourhood

2nd time this week, just don’t remember which day I went before

15.07.2017
Splits Stretches:
– Low Lunge
– Side Lunge
– Pigeon
– Standing Calf Stretch
– Lunge Hamstring Stretch
– Lizard Pose
– Isometric Front Split
– Frogs
– Pancake

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Exercise Journal: 09-10.07.2017

EXERCISE:
09.07.2017
Bodyweight: Pull ups progression
– Pull ups: 5

It hurts and I’m not particularly motivated.

10.07.2017
Bodyweight: Dips/l-sit progression
– Dips combo: 10
– Tuck L-sit Swings: 5

Squat progression – 5-15 per leg / 5-30s hold
– Assisted one legged squats
– Standing Leg Lifts
– Standing Leg Hold

Handstand progression – 1 sets of 3-5 reps / 1 min hold
– Hollow Body
– Handstand Prep Position
– Kick Up To Handstand Bent Knee (each leg)
– Handstand Press Negatives
– Wall Tuck Handstand Holds

Not a good idea to do to UE workouts, but I felt like it.

Splits Warm Up:
– Straight Leg Hamstring Stretch
– Bent Leg Hamstring Stretch
– IT Stretch
– Adductor Stretch

Splits Stretches:
– Low Lunge
– Side Lunge
– Pigeon
– Standing Calf Stretch
– Lunge Hamstring Stretch
– Lizard Pose
– Isometric Front Split
– Frogs
– Pancake

Backbend Warm Up:
– Ear to Shoulder (Trap & Levator Scapulae)
– Head Left to Right (Scalenes & SCM)
– Head Up and Down (Scalenes & SCM)
– Neck Circles (Trap, Levator Scapulae, Scalenes, SCM)
– Chest Slides
– Torso Lateral Slides
– Shoulder Rolls
– Vertical Straight Arm Slices
– Horizontal Straight and Bent Arm Slices
– Wall Single-Arm Chest Stretch – Overhead to Shoulder
– Kneeling Wall Shoulder/Back Stretch
– Standing Wall Shoulder/Back Stretch
– Yoga Block Lat Stretch
– Standing Cat/Cow

Backbends:
– Wall Backbend
– Cobra Lift
– Seal*
– Camel*
– Backbend*
– Elbow Backbend*

Backbend Cooldown:
– Knees to Chest Hug
– Ear to Shoulder (Trap & Levator Scapulae)
– Head Left to Right (Scalene & SCM)
– Head Up and Down (Scalene & SCM)
– Neck Circles
– Supine Spinal Twist
– Child Pose

Jumprope:
– tabata x1

Had to start my cardio sometimes.

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