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Peter Rogers's Blog
Artist-in-Residence at Chez Firth

Sunday (1/24/16) 8:41pm - ... wherein Peter has a training session.

For my own record-keeping, here are my notes from today's fitness session with Brett:


General notes:
* Do foam roller stuff before a trainer session.

Basic pose:
* Feet straight forward
        * Check on this using wooden-floor lines
                * (Propiocination will fool you.)
* Knees unlocked
* Hips tucked.
        * Think of your hips as a horizontal cylinder.
        * Rotate that cylinder slightly, in the "thighs rotating up" direction.
* Shoulders back.
        * Actually more like "shoulder blades moved together".
                * Like you're trying to hold a tennis ball between them.
                        * ... but not trying that hard.
* Pull face back.
        * Note that this doesn't tilt anything *else* back.
                * This should only affect your head, translating it slightly backwards.
* N.B.: you tend to tilt your spine back when doing the shoulder/face stuff
        * Don't do that -- keep it plumb.
        
Balance Exercise:
* Adopt basic pose.
* Put hands on hips.
* Gather weight on one foot.
        * Pull in your free foot adjacent to it.
* "Rollerskate" your free foot forward and back
        * Slowly -- think a 2-count each way.
* If you lose your balance, tap your free foot on the ground.
* Do 2 sets of 15 skates per foot

Floor Marches:
* Lie on your back.
* Keep your head and shoulders on the ground.
* Keep your hands under your hips.
* Tuck your hips so that your lower back goes flat on the ground.
* Aim your thighs 90° into the air.
* Keep your knees at 90° (easy) or 135° (harder).
* Bring your right foot down to the floor.
        * Keep the left leg in place.
        * Maintain the right knee at the start angle.
        * Do this over a 2-count.
* Bring the right thigh back up to a 90° angle.
        * Do this over a 2-count.
* Repeat with left leg.
* Do one set of 10. (?)
* N.B.: you should feel this in your core and hips.

Core Bridges:
* Lie on your back.
* Keep your head and shoulders on the ground.
* Keep your hands out to your sides, flat against the floor.
* Tuck your lower back flat against the floor.
* Arch your hips up.        
        * Do this over a 2-count.
* Hold at the top for a moment.
* Bring your hips back down.
        * Do this over a 2-count.
* Do one set of 10. (?)
        
Reverse Lunge Combination With Resistance Bands:
* Adopt basic pose.
        * Make sure your feet are a shoulder-width apart.
* Place the ball of your left foot on the middle of your blue resistance band.
        * For safety, wear shoes for this.
        * Grasp one of the handles in each hand.
* Exhale while standing in pose.
* Do a reverse lunge.
        * Step back on your right foot
                * Make sure you get some good distance there.
        * Sink your right knee towards the floor.
                * Let it hover just above the floor.
        * Inhale over this.
        * Do it over a 2-count.
* Do the first half of a bicep curl.
        * Keep your elbows "pinned" against your sides.
                * Do not let them move.
        * Exhale over this.
        * Do it over a 2-count.
* Flip the bands around behind your shoulders.
        * Inhale over this.
        * Do it over a 2-count.
* Lift your hands up over your head. ("Overhead extension"?)
        * Exhale over this.
        * Do it over a 2-count.
* Bring your hands back down.
        * Inhale over this.
        * Do it over a 2-count.
* Flip the bands back around to the front of your arms.
        * This is included in the next count/breath.
* Do the second half of a bicep curl.
        * Exhale over this.
        * Do it over a 2-count.
* Step back out of the lunge.
        * Inhale over this.
        * Do it over a 2-count.
* You're now ready to do the next rep.
* Do 10-12 reps of this per side.

Squats:
* Adopt basic pose.
* Hold hands in front of chest, hand-over-fist.
* Untuck your hips.
* Sit back as if your butt is looking for an invisible chair to sit in.
* Sit back until your thighs are roughly horizontal.
* Do this over a 2-count.
* Hold momentarily in the 'seated' position.
* Return to basic pose over a 2-count.
* Tuck hips.
* Repeat.
* Do 2 sets of 15.
        * Note that we may need to add a weight plate to this.
        
Bicep Curls:
* Step on the center of the blue resistance band.
        * Hold one handle in each hand.
* You have three choices for handholds:
        * Normal: palms forward.
        * Hammer: palms at your sides.
        * Reverse: palms backwards.
        * Each one exercises the biceps differently.
* Keep your elbows 'pinned' to your sides.
        * They should never move from those spots.
* Lift over a 4-count.
        * Hold for a long "hold" count.
        * Lower over a 2-count.
* Balance variations:
        * Easy: other foot is on the floor.
        * Hard: other foot hovers above the floor.
        * Harder: other thigh is straight forward, foot is dangling.
        * If a balance varation becomes untenable, you can regress to the next-easier one.
* Recommended reps:
        * 3 normal, 3 hammer, 4 reverse
        * Use the "thigh forward" balance variation.
        
Tricep
* Step on one end of the blue resistance-band tube.
        * Hold the other handle behind your head.
* Same balance variations as bicep curl.
* Do 10 reps with the "thigh forward" balance varation. (?)
* Lift on a 4-count, hold for a long 1, lower on a 2-count.

"Arm Lifts" (?):
* Step on the blue resistance band.
* Hold both handles at your sides.
* Raise both arms like you're flapping wings.
        * Go to the end of your comfortable range of motion.
                * This will depend on the handhold (normal/reverse/hammer).

Tags:
Mood: [mood icon] tired · Music: none
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