Training journal

 Friday 11th September 

Preworkout:1 cup of loose leaf Jasmine green tea. 

Mood:Felt good mentally. Sore from previous conditioning workout Wednesday 9th

Workout note:Restoration relaxation session to keep joints mobile and injury free for future sessions. 

Joint mobility routine:

Look up & Down

1:Stand with feet hip width apart knees soft.

2:Shoulders back with neutral spine position.

3:Look up,hold for 1-2 secs then look down, chin on chest. Repeat

Head forward & back 

1:Stand with feet hip width apart knees soft.

2:Shoulders back with neutral spine position looking straight ahead.

3:Push head forward so neck is extended out. Then pull head back with chin to starting position. Repeat

Head rotations-Look over each shoulder

1:Stand with feet hip width apart knees soft.

2:Shoulders back with neutral spine position.

3:Look over left shoulder & pick a spot to focus on then do the same on the right shoulder. Repeat

Ear to shoulder-lateral head tilt

1:Stand with feet hip width apart knees soft.

2:Shoulders back with neutral spine position.

3:Laterally tilt head to the side leading with the ear. Then repeat on the other side.

Egyptian

1:Stand with feet hip width apart, knees soft with arms up,in line with the shoulders.

2:Rotate through the shoulders keeping palms facing up-really feel the shoulder joints working. 

3:Rotate head and pivot hips in the same direction. 

Alternating shoulder rolling

1:Stand with feet hip width apart knees soft.

2:Shoulders back with neutral spine position,hands on thighs.

3:Alternate shoulder rolls in a swimmers backstroke movement keeping hands on the outside of the thighs. Draw circles movements with the on the thighs. 

4:Reverse the above movement to mimmick a swimmers front crawl with hands still on thighs. 

Arm circles

1:Stand with feet hip width apart knees soft.

2:Shoulders back with neutral spine position.

3:Circle both arms crossing over in front of you. Change direction.

 Single arm circles forward & backwards

1:Stand with feet hip width apart knees soft.

2:Shoulders back with neutral spine position.

3:Circle arm forward so it lightly brushing the ear then lower down past the thigh in a continuing manner. Change arms.

4:Circle arm backwards so it lightly brushed the ear then lower down past the thigh in a continuing manner. Change arms.

Mexican wave

1:Stand feet hip width apart knees soft.

2:Shoulders back with neutral spine position with arms by sides.

3:Swing arms back and simultaneously drive hips backwards pushing the backside out maintaining good posture. (Like a kettlebell hip hinge action)

4:Drive the hips forwards with arms swinging up above the head.

5:Repeat the movement.

Hula hoop circles

1:1:Stand feet hip width apart knees soft.

2:Shoulders back with neutral spine position.

3:Draw a circle with your hips in one direction in a hula hoop movement.

4:Change direction and repeat.

Gong waist rotations

1:Stand feet hip width apart knees soft.

2:Shoulders back with neutral spine position.

3:Start by rotating through the waist in a quick left to right motion.

4:Arms hanging loosely swinging around each side of the body

5:Allow the opposite foot to pivot in rotation 

6:Open up stance as you complete more reps.

Lateral spine bends

1:1:Stand feet hip width apart knees soft.

2:Shoulders back with neutral spine position.

3:Lateral bend to the right with hands on hips keep head facing forwards.

4:Visualise bending sideways over a barrel.

5:Repeat on the left hand side.

Bow & Bend

1:Stand feet hip width apart knees soft.

2:Shoulders back with neutral spine position.

3:Begin by breathing out and slowly bending forward lowering the hands to the ground keeping the legs straight. Opening out each vertebrae when bending forward.

4: Return breathing in,and slowly come back to an upright position. Feel each individual vertebrae moving into alignment finishing with the neck.

5:Then move into a upper back bend keeping the legs straight. Lower back remains straight.

Marching in place

 1:Stand feet hip width apart knees soft.

2:Raise right knee to chest area while  simultaneously raising opposite arm above the head.

3: Repeat on opposite side of the body in a continuous manner.

3rd world squat.

1:Stand feet hip width apart knees soft,feet at 45 degree angle.

2: Squat down as low as possible (bottom to heels)breathing out keeping knees in track with the feet. Arm out in front at eye level for balance.

3:Hold at the bottom part of the rep for 5-10secs 

4:Return breathing in to the start position

Rolling sit-up 

1: Sit on the floor legs together out in front with body upright.

2:Slowly lower and lean to the right controlling the upper body contracting through the midsection.

3:Lower the body to the ground but keep shoulders off the ground then roll across to the left hand side keeping midsection tight.

4:Lift the upper body back to a sitted position with controlled movement.

5: Repeat the movement by lowering on the left hand side of the body and finishing up on the right hand side.

Downward dog pump

1:Start in a downward dog position,hands shoulder width apart feet hip width apart.

2:Keep arms straight, midsection tight with legs straight and heels on the ground,relax the shoulders.

3: Begin by slowly lowering the pelvic to the ground keeping arms straight and strong throughout the move.

4:Hands and feet are the only contact with the ground. Look up at the bottom phase of the movement.

5:Return by pushing backside up to starting position. Repeat

Cossack drill

1:Feet positioned outside of shoulder width apart at 45 degree angle.

2:Squat to the right hand side with left leg straight and toes facing up to the sky-keep back upright in a neutral position.

3:If needed put hands on a chair for support.

4: Keeping feet flat whilst squatting to the right hand side.

5:Move fluidly from right to left.

For more details on joint mobilty  checkout my follow along YouTube video(Joint mobilty for restoration and longevity)and my blog post on the benefits of joint mobility.

15 minutes Yoga for lower back & hips. 

Here are three of my favourite poses in this routine that help with lower back and hip flexibility.

Downward dog

Sit on your heels then stretch out both of your arms so they are straight out in front of you. Move into a table top pose on your hands and knees so that your wrists are underneath your shoulder joint,knees inline with hip joint. Push your hands firmly into the mat as you lift your hips and backside towards the sky. Straighten arms extend both legs and flatten heels to the mat. Allow your head to hang freely flatten lower back.

	Big toe pose

Stand upright in mountain pose with both feet together.

Bring your awareness to the present moment with a calm mind. Inhale through the nose exhale through the nose whilst lifting your right knee to to chest.

Contract your left thigh(quadricep muscle) with a slight shift in weight to the left side of your body.. 

Then grasp the big toe on your right foot with the first and second fingers  with the thumb wrapped around to form a secure grip. Place your left hand on your left hip.

Inhale.. then slowly begin to straighten your right leg whilst holding your big toe as far as your body allows. Brace your abdominals lower your right hip so that both hips are square,spine in alignment.

Hold for 5-10 breaths then slowly return so that your knee is back to your chest. Lower right leg back to the floor into mountain pose.

Repeat on the left leg.

Bow pose

Start in the table top position(on all fours)

Hands underneath your shoulder joints,knees underneath hip joints. Tuck your toes under. 

Draw midsection in tight so that your deep abdominal muscles are braced. 

Bring your awareness to the breath so you are fully present. 

Raise your right knee off the mat and move your right foot across to the left leg,grasp your right ankle with your left hand and raise the right foot to the sky. (See picture above)

Distribute your weight through the right shoulder,arm,hand and left hip and knee so you maintain a secure body position.

Feel the stretch through the right hip flexor left shoulder and opens up chest.

Hold for 5-10 breaths repeat on opposite side of the body.