Friday, May 25, 2012

no more excuses movement practice no. 1

If you know folks who are potentially not moving because they feel they don't have any of the right stuff - not enough weights, not enough bands, not enough time - here's one thing that is geared as an all expertise level activity to load learn and move.

what do you think?

Unit A - what to do -movement- no equipment/excuses required
--------------------------

do these ankle drills


if there's pain, slow down or decrease range of motion but start moving the ankles

repeat

do tea cup both arms


repeat

sit down
stand up
repeat

forward roll,



 side roll

repeat
both sides as soon as can do sore ankle side

walk
walk faster as ankle allows
walk
repeat many times

jump over something
jump back
jump to the side
jump to the other side

repeat

forward roll, both sides
side roll
repeat

lie down
stand up
lie down
stand up

backroll


repeat.

when ready:
jump over something
jump back
jump to the side
jump to the other side

repeat

lie down
roll to the side
stand up from the side
go down to the side
same on the other side
repeat

put one leg out
sit down on chair
keep leg out
stand up
switch legs
repeat

when ready
run to lightpost
walk back from light post
run to light post
walk back from light post
repeat

jab hook cross upper cut


repeat

run ro lightpost
walk back from lightpost
repeat

lying leg raises


----------------------------

REPEAT enough of UNIT A to fill 59mins
-------------------
then
shivasna


---------------(don't repeat)----------


WHAT TO DO UNIT B: food - do PN

REPEAT THROUGHOUT DAY
----------------
REPEAT UNITs A+B, 5.4 days / week

No comments:

ShareThis

Related Posts with Thumbnails