Exercise Journal: 04.07.2017

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)
– Kick Up to Handstand (each leg)
– Handstand Press Negatives
– Wall Tuck Handstand Holds
– Wall Handstand

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

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

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

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Exercise Journal: 02.07.2017

EXERCISE:
Splits Warm Up:
– Straight Leg Hamstring Stretch
– Bent Leg Hamstring Stretch

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: 29.06.2017

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

Sore from yesterday. Tried a new exercise today to get my tuck tighter. Really hit my TA and anterior deltoids hard, but it kept my shoulders from hyperextending and allowed me to bring my legs in closer to my chest.

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Exercise Journal: 28.06.2017

EXERCISE:
Bodyweight: Dips/l-sit progression
– Tuck L-sit Swings + Dips combo: 10

Held the last one. Slow start, but I’m jumping back in.

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Exercise Journal: 26.06.2017

EXERCISE:
Bodyweight: Pull ups progression
– Sternum pull up negative: 5
– Pull ups: 5
– Sternum pull up holds: 2 x 10count

I have no strength past chi level. lol. I have to start somewhere. I’s been forever.

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Exercise Journal: 13-15.06.2017

EXERCISE:
13.06.2017
Daily Stretch Routine:
– Splits warm-up
– Splits stretches extended
– Backbend warm up
– Backbends extended
– Backbend cool down

15.06.2017
Daily Stretch Routine:
– Splits warm-up
– Splits stretches extended
– Backbend warm up
– Backbends extended
– Backbend cool down
Post back bending core conditioning

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Exercise Journal: 30.05-01.06.2017

EXERCISE:
30.05.2017
Daily Stretch Routine:
– Splits warm-up
– Splits stretches extended
– Backbend warm up
– Backbends
– Backbend cool down

01.06.2017
Daily Stretch Routine:
– Splits warm-up
– Splits stretches extended
– Backbend warm up
– Backbends extended
– Backbend cool down
Post back bending core conditioning

touched down both days on fronts.

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