- 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
- 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
- Triangle Sequence
- Upright Triangle
- Wide-Legged Forward Bend
- Left Triangle
- Left Revolving Triangle
- Wide-Legged Forward Bend
- Right Triangle
- Right Revolving Triangle
- Praying Dog Vinyasa
- Down Dog Hold
- Headstand Hold - 4:00
- Neck Compensations
- Shoulder Bridge Work
- Savasana
- Evening Joint Mobility - 2100-2120
- Mixed-Level Intu-Flow
Notes: It’s so funny how the ego sells you short sometimes. As I got out of bed this morning for my daybreak posture practice, I was telling myself it would be fine to skip the headstand. It has been a bit of a struggle (more mentally really than physically) to stay in it for 3:00 at a time. I was just thinking as I was going through the kriyas that I was a bit sore in the glutes and upper back from yesterday’s workout, so I should probably just forget headstand. Well, when it came time to do it, I was feeling better after having limbered up a bit, and I took the posture, and at 3:00 was feeling quite comfortable, so I went for 4:00. I probably could have gone longer even, but I figured “one step at a time.” Anyway, just goes to show that it’s best to tune out the head chatter and listen to your body, for goodness sakes! In terms of the intensity wave, today was a no intensity, joint mobility day. Looking forward to the mixed-mode yogurt tamale!
- Morning Hatha Yoga - 0610-0635
- 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
- Wide-Legged Forward Bend
- Left Triangle
- Left Revolving Triangle
- Wide-Legged Forward Bend
- Right Triangle
- Right Revolving Triangle
- Praying Dog Vinyasa
- Down Dog Hold
- Headstand Hold - 2:30
- Neck Compensations
- Wheel Hold
- Savasana
- Afternoon Workout - 1220-1315
- DJM Warmup
- Chest Cycle x 1
- Decline Bench Press - 7 reps with 50-pound DB’s
- Bench Press - 7 reps with 50-pound DB’s
- Incline Bench Press - 7 reps with 45-pound DB’s
- Bodyweight Dips - 1 set to failure (7 reps)
- Barbell Squats - 5 x 5 at 135 lbs (Smith machine bar plus 120 lbs)
- Chinups - 3 sets (4, 3, 3)
- Barbell Deadlifts - 5 x 5 at 115 lbs
- Bodyweight Rows - 2 x 10
- Interval Running - 20:00
- Compensatory Cooldown
Notes: I felt much more prepared for this workout this week than last! Hard to know how much I’m really squatting because my gym only has the Smith Machine, no squat rack. If I had my druthers I’d be using the rack, but since this gym is at my workplace, convenience dictates the Smith Machine for the moment. Overall RP TED 9, 6.5, 1
- Morning Hatha Yoga - 0900-0925
- 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 - 3:00
- Neck Compensations
- Shoulder Bridge Work
- Savasana