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).
Mood: tired · Music: none