Archive for January, 2009
- Morning Hatha Yoga - 0915-0955
- Neck Mobilities
- Kriya Cycle
- Classic Uddiyanabandha - 5 x :10
- Agni Sara - 3 x 15 pumps
- Nauli - Once in each direction
- Folding Mountain Vinyasa
- Chair Hold
- Folding Chair Vinyasa
- Standing Forward Bend Hold
- Triangle Sequence
- Upright Triangle
- Left Triangle
- Left Revolving Triangle
- Wide-Legged Forward Bend
- Right Triangle
- Right Revolving Triangle
- Wide-Legged Forward Bend
- Praying Dog Vinyasa
- Down Dog Hold
- Headstand Hold - 2:00
- Neck Compensations
- Shoulder Bridge Work
- Savasana
- Afternoon Metabolic Conditioning - 1240 - 1335
- DJM Warmup
- Bodyweight Superset x3
- Handstand Pressups with Feet on Chair - TUT 1:00 (21 reps)
- Heismans - 2:00
- Assisted Pullups - TUT 1:00 (15 reps)
- Leg Loops - 2:00
- Shoulderstand Pumps on Parallettes - TUT 1:00 (12 reps)
- Tri-Quad-Rocks (version 1) - 2:00
- Interval Running - 10:00
- Compensatory Yoga
- Pigeon Flow
- Forest Flow
- Splits Stretches
- Seated Forward Bend
Notes: Great met-con workout, for sure … Overall RP-TED - 9,8.5,2.5. Strange thing of note, though … lost my balance during headstand in my morning practice after only a couple minutes. Not sure why. I’ll have to keep an eye on that.
- Medium-Intensity Bodyweight Strength Training - 1455-1555
- DJM Warmup
- Warming Superset x1
- Handstand Pushups with Feet on Chair - 10 reps
- Screwing Pushups - 10 reps
- Assisted Pullups - 10 reps
- Accentuated Negatives Superset x3
- Wall-Supported Handstand Pushup Negatives - 3 reps
- Modified Planche Pushups - 5 reps
- Unassisted Pullups - 3 reps
- 15 lbs Clubbell Superset x2
- Front Pendulums - 10 reps
- Arm Casts - 10 reps
- 15 lbs Clubbell Swipes - 20 reps
- Compensatory Yoga
- Tadasana Hold
- Folding Mountain Vinyasas
- Folding Chair Vinyasas
- Prayer Twist
- Triangle Sequence
- Upright Triangle Work
- Wide-Legged Forward Bend
- Left Triangle
- Left Extended Side Angle
- Left Revolving Triangle
- Wide-Legged Forward Bend
- Right Triangle
- Right Extended Side Angle
- Right Revolving Triangle
- Praying Dog Vinyasas
- Dandasana Work
- Table-Top Work
- Tumbleweed Flow
- Savasana (with some good Squeezebox Breathing)
- Kapalabhati - 3 rounds
Notes: Feeling good about this practice Overall RP-TED - 7.5,6,2.5
- Morning Hatha Yoga - 0610-0635
- Neck Mobilities
- Kriya Cycle
- Classic Uddiyanabandha - 5 x :10
- Agni Sara - 3 x 15 pumps
- Nauli - Several times in each direction
- Folding Mountain Vinyasa
- Chair Hold
- Folding Chair Vinyasa
- Standing Forward Bend Hold
- Upright Triangle
- Wide-Legged Forward Bend
- Praying Dog Vinyasa
- Down Dog Hold
- Headstand Hold - 4:00
- Neck Compensations
- Shoulder Bridge Work
- Savasana
- Mixed-Mode Posture Practice - 1605-1645
- Supine Neck Work
- Supine Arm Work
- Supine Leg Work
- Pascimulolla Vinyasa - 10 slow reps
- Spinal Rocks - 10 reps
- Folding Mountain Vinyasas
- Prayer Twist Holds - :30 on each side
- Praying Dog Vinyasa - 5 reps
- Downward Dog Hold - :30
- Diving Dolphin Flow
- Child’s Pose Hold - :30
- Spider Monkey Flow
- Pigeon Flow Variation
- Forest Flow
- Cat-Cow Vinyasas
- Tumbleweed Flow
- Supine Twists
- Dead Bug
- Savasana
Notes: Great posture practice this afternoon. Happy New Year, everybody!! Overall RP-TED - 9,4,1