Friday, May 25, 2012
no more excuses movement practice no. 1
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If you know folks who are potentially not moving because they feel they don't have any of the right stuff - not enough weights, not enough bands, not enough time - here's one thing that is geared as an all expertise level activity to load learn and move.
what do you think?
Unit A - what to do -movement- no equipment/excuses required
--------------------------
do these ankle drills
if there's pain, slow down or decrease range of motion but start moving the ankles
repeat
do tea cup both arms
repeat
sit down
stand up
repeat
forward roll,
side roll
repeat
both sides as soon as can do sore ankle side
walk
walk faster as ankle allows
walk
repeat many times
jump over something
jump back
jump to the side
jump to the other side
repeat
forward roll, both sides
side roll
repeat
lie down
stand up
lie down
stand up
backroll
repeat.
when ready:
jump over something
jump back
jump to the side
jump to the other side
repeat
lie down
roll to the side
stand up from the side
go down to the side
same on the other side
repeat
put one leg out
sit down on chair
keep leg out
stand up
switch legs
repeat
when ready
run to lightpost
walk back from light post
run to light post
walk back from light post
repeat
jab hook cross upper cut
repeat
run ro lightpost
walk back from lightpost
repeat
lying leg raises
----------------------------
REPEAT enough of UNIT A to fill 59mins
-------------------
then
shivasna
---------------(don't repeat)----------
WHAT TO DO UNIT B: food - do PN
REPEAT THROUGHOUT DAY
----------------
REPEAT UNITs A+B, 5.4 days / week Tweet Follow @begin2dig
what do you think?
Unit A - what to do -movement- no equipment/excuses required
--------------------------
do these ankle drills
if there's pain, slow down or decrease range of motion but start moving the ankles
repeat
do tea cup both arms
repeat
sit down
stand up
repeat
forward roll,
side roll
repeat
both sides as soon as can do sore ankle side
walk
walk faster as ankle allows
walk
repeat many times
jump over something
jump back
jump to the side
jump to the other side
repeat
forward roll, both sides
side roll
repeat
lie down
stand up
lie down
stand up
backroll
repeat.
when ready:
jump over something
jump back
jump to the side
jump to the other side
repeat
lie down
roll to the side
stand up from the side
go down to the side
same on the other side
repeat
put one leg out
sit down on chair
keep leg out
stand up
switch legs
repeat
when ready
run to lightpost
walk back from light post
run to light post
walk back from light post
repeat
jab hook cross upper cut
repeat
run ro lightpost
walk back from lightpost
repeat
lying leg raises
----------------------------
REPEAT enough of UNIT A to fill 59mins
-------------------
then
shivasna
---------------(don't repeat)----------
WHAT TO DO UNIT B: food - do PN
REPEAT THROUGHOUT DAY
----------------
REPEAT UNITs A+B, 5.4 days / week Tweet Follow @begin2dig
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COACHING with dr. m.c. 
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