Tuesday, August 30, 2011

Bodyweight Mobility and Core Exercise Routine

Today is all about increasing mobility and strengthening the core, from the glutes and lumbar, to the abdominal wall and obliques. Beginners stick to the low number of sets, reps and timed rounds.

The Good Morning-Just as effective without weight
Warm-up: -Good mornings x 20 (Place hands behind neck or extend in front of you. Keep hamstrings and glutes tight as you bend to waist level and back up.)

-Bikram style Half Moon Pose: Right 10s, left 10s, backward 10s
Half Moon Pose

-Joint Rotations: Neck, shoulders, arms, hips, each leg, knee and ankle.

Then: Do 2, 3, or 4 rounds of the following; no rest between exercises; 1 minute between rounds.

Cossack Squat + Full Squat Sit:  Sit for 5 seconds in each position, repeat 5-10 times.

You don't need the chains yet

Full squat sit, just like these guys

Birddog: x 10-15 reps with 2-3 second pause in extended position. Start in pushup plank position, arms straight. Bend the right leg, then extend left arm while lifting right leg as high as you can. Switch sides and continue until you reach the required number of reps per side.

Go immediately to your right side and do:
Starfish: On your side, push up onto side elbow, or side extended arm plank. While holding this position, lift the outside leg straight up and hold, like a 'starfish.' 5-10 reps with 3 seconds hold each rep.
Switch sides to complete the exercise.


Straight Leg Sit-Ups:
On elbow, or extend the arm.

Lay flat, extend legs and arms, tighten your stomach and sit all the way up, continuing forward to stretch your arms towards your toes. Hold the stretch for three seconds, lay all the way back down and repeat.
6, 10 or 15 reps.

Beginners/Intermediates can stop here, or continue to:

Straight Leg Lifts to Reverse Crunch: Lift straight legs together for leg lifts, bend knees at top of movement and squeeze knees towards chest. 3 seconds up and 3 down, repeat 10-20 times.

Push yourself, but don't go to the point of pain. Move slowly into new exercises and engage core at all times.

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