Day #1 of 100 Weeks of Respect
Day #1 of 100 Weeks of Respect
1. Bear Crawls: Begin in plank position with your shoulders stacked over your wrists. Keeping your hips low, move forward by simultaneously reaching forward with your left hand as you step forward with your right foot, and reaching with your right hand as you step forward with your left. Crawl across the room, then reverse and crawl backwards.
2. Tricep Dips: Sit on the floor with the soles of your feet on the floor and the palms of your hands on the ground behind you, fingertips facing your body. Draw your shoulder blades down as you lift your hips into tabletop position. Keeping your abs tight, bend your elbows. Pause, then press into your palms as you return to starting positions. Prop your legs up on a chair or bench to make things even more difficult.
3. Down Dog Push-Ups: Stand with your feet about shoulder-width apart, and walk your hands out in front of you a few feet, keeping your hips high. Then, bend your elbows out to the sides as you slowly lower the crown of your head toward the floor. Pause, then press into your palms as you return to starting position to complete the rep.
Slow progress… is progress (x)
This is very motivating
*That can be done without a gym
Ass to Grass Squats
Squat with Heel Raise
Barbell Front/Back Squat
Bottom Half Squat
Lunge with Twist
Hip Raises with Leg Lift
Downward Dog with Leg Lift
Exercise Ball Hamstring Curl
Dumbbell Stiff Legged Deadlift
Dumbbell Bent Legged Deadlift
Single Leg Deadlift
Dumbbell Romanian Deadlift
Plank with Leg Extension
Front Kick Pulses
Knee Lift Pulses
FAVORITE YOGA POSES AT THE WALL
Using props can be a great way of easing/helping yourself attain a certain pose and it can be wonderful for restorative poses. These are some of the poses I most often find myself doing by the wall:
Forward fold: (uttanasana) This is a great variation because it activated your hamstrings and prevents you from leaning back for further flexibility. It also activates your feet a lot and you can even put weight in your arms.
Squat pose: (malasana) This variation is great for activating the entire back and though some pressure is taken of the thighs other areas are forced activated. It’s great for lower back pain (try sitting against the wall if this is too much for you)
Lazy split: (viparita karani variation) Favourite pose. Let’s you stay in your split, with ease and comfort (somewhat) The back releases so that it’s the inner thighs that are worked. You can place your hands on your inner thighs for a deeper stretch.
Standing splits: (Urdhva Prasarita Eka Padasana) This gives the standing legs hamstring quite a pull and is a good way of practicing flexibility for the full pose. There are a lot of variations for your arms, if you place them like I do you can eventually lift that bottom leg right of the floor - activating both legs ALOT. See full post on splits here
Half handstand: (Ardho Mukha Vrksasana) A wonderful pose if your practicing pushing into handstand because you get to push “into the shoulders gradually and eventually you can push of the wall and straddle or pike down (reverse handstand pushup - doing things reversed creates muscle memory for when your doing it the right way, so do it a couple of times. I also find this great for my back and finding alignment for handstands.
Superman pose: (Viparita Shalabhasana) Well kinda. This variation is the easiest of the three shown backbends. Go on all fours. Put your hands on the wall in the appropriate height and let your pelvis sink forward SLOWLY (or you will face plant into the wall, believe me I’ve tried) This is AMAZING on the shoulders and lower back
Superman pose II This is basically just a variation of the former, but activates your thighs and if you push of the wall with your arms - it increases the stretch in your lower back and creates strength in the shoulder.
Locust/pigeon/superman-ish pose (if there is a name please let me know I’ve been searching frantically) Also a variation of the former where you grab you foot or the belt. This practices the movement of the shoulder that has to “go through” it’s rotation if you’re not grabbing it overhead. REMEMBER both sides.
Legs-up-the-wall pose: (viparita karani variation) ) Best thing in the world for back pain! This is a restorative pose, and if your feet fall out you can tie them together with a belt. Put a bolster or blanket under your bum if you need to and BREATHE. Even when your feet fall asleep, let yourself go even more and let your back be straight along the floor.
Please remember to warm up, be safe, listen to your body, be present and cut yourself some slack :)
As always, don’t hesitate to comment or ask (especially if you come up with a name for the nameless pose)
Love & light