The Daily 15

Fresh off the Daily 10, here's the next level. 15 movements that can anchor your day and keep things in tip top shape. These are standalone but can also be the progression off the first 10.

The Daily 15

Lunge to Pushup
Flying Stork
Bear Walk
Monkey
Frog
Tumbleweed Pushup
Candlesticks
Bridge Press
Hip Dip & Reach
Pistol Squat
Divebomber
Spinning Side Lunge
Windmill
Swivel Plank
Split Jacks

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Back & Core 4

Continuing the Back & Core protocols, here’s the Back & Core 4 video, followed by the exercises listed in order shown. These build on Back & Core 1, 2  and 3 but can also be a stand alone guide. Once again, they can be done in the presented order or as a random selection and can be done as a circuit or traditional sets. These were designed as a fourth set of 25ish effective exercises/activities to keep healthy posture and a solid foundation.

Back & Core 4

Cat-Dog
Sitting Reach Back
Seated L
Pigeon Stretch
The Perfect Stretch (lunge, elbow to instep, rotation, hamstring, quad/hip stretch and reach)
Lizard Crawl
Tipped Turtle
Back Inchworm
Wobbly Sitting Baby
Circle Scissors
Scapular Pushups (Quadruped and pushup position)
Forward Step Overs
Backward Step Overs
Foot Swivel
Prone Lying Glute Heel Raise
Seated Chest Pushout
Chest Pushout to Table
Table One Leg Extension
Fire Hydrant
Kneeling Forward Rock
Kneeling Hip Rotations
Hamstring Step Sequence
Arm Twisting (feet stable and feet rotating)
Knee Circles
Shoulder Circles
Lizard Stretch
Prone Chest & Hip Hollows

 

A Cool Video About Playing With A Tire

Stumbled across this video this morning and loved it. For those interested in moving the body naturally, having fun and being creative, watching this quick video is really neat way to spend three minutes of your day…

Back & Core 3

Continuing the Back & Core protocols, here’s the Back & Core 3 video, followed by the exercises listed in order shown. These build on Back & Core 1 & 2 but can also be a stand alone guide for those a bit more advanced. Once again, they can be done in the presented order or as a random selection and can be done as a circuit or traditional sets. These were designed as a third set of 25ish effective exercises/activities to keep healthy posture and a solid foundation.

Back & Core 3

Hang
One arm bow hang
Bow hang/rocking
Bow hang drop ins/Spinning drop ins
Supported one arm hang
T hang
Back bow hang drop ins
Bridge one arm reaches
Forearm bridge
Prone Knee to elbow/cross body 
One arm pushup hold
Alternating T 
Extended Side plank hip drop
Rocking plank
Turkish getup
Deep squat rocks
Cossack squat/deep
Spinning side splits
One leg pushup
Push-up
One leg pushup knee to elbow/cross body 
Lying Contralateral Raise/Ipsilateral raise
Lying upper raise/lower raise
Superman
Spinning deep squat tuck
Cossack elbow to foot
Wide stance walk out
Inchworm

 

Back & Core 2

Continuing the Back & Core protocols, here’s the Back & Core 2 video, followed by the exercises listed in order shown. These build on Back & Core 1 but can also be a stand alone guide for those a bit more advanced. Once again, they can be done in the presented order or as a random selection and can be done as a circuit or traditional sets. These were designed as a second set of 25 effective exercises/activities to keep healthy posture and a solid foundation.


 

Back & Core 2

Bird dog knee to elbow/add rotation 
Beast leg lift/arm lift/kickback
Single leg bridge/March
Straight leg drop/side drop
Lying knee twist
Plank
Side plank
Prone step up/reach
Bicycle
Sit-up
Iron T
Scorpion
Flat/straight body bridge
Single leg reach back/double reach
Bend and Bow
Cross body toe touch
Windmills 
Xiaopeng Double Forwards
Crawl
Tumbleweed 
Deep Squat & overhead reach
Angels
Alternating Shoulder Rotations
Overhead side reach
Ground chest/shoulder stretch 

 

Back & Core 1

I wanted to break down the Back & Core Essential protocol just a bit as it is meant more as a reference than a specific workout routine, although they certainly could be put together as one. Here’s the Back & Core Essentials 1 video, followed by the exercises listed in order shown. They can be done in this order, reverse order, random order or as a sampling of exercises. They can be done as a circuit or traditional sets. Most importantly, however, this was designed as a basic reference of my favorite 20 exercises/activities to keep healthy posture and a solid foundation.


 
Back & Core 1 – Essentials 
Birddog
Quad Elbow rotation
Beast
Hip Swivel
Bridge
Pelvic reset
Leg drop
Lunge instep stretch
Deep lunge hip rotation
Toe touch
Xiaopeng Forward
Xiaopeng Backward
T rotation
Hip hinge and rotate
Hip hinge back reach
Wall angel
Wall posture press
Side reach
Shoulder rotation
Chest/shoulder stretch

 

Tues 5-21-13: Supple Leopardness

A couple days ago I got my copy of Becoming a Supple Leopard and today I started my journey toward becoming a better moving human. If you’re not already familiar with it you should check it out, it really is some fantastic stuff. I’ve been familiar with Kelly Starrett from his work on Mobility WOD for a few years but haven’t been inspired to attack my body until his book came out. Great stuff in a nice, heavy book that covers quite a bit. Check it out on his website or SuppleLeopard.com.