DAY 1 - STRENGTH: UPPER BODY FOCUS
FULL BODY JOINT MOBILITY WARM-UP:
[1 Round to be completed before each workout to prime the joints]
MOVEMENT PREP: 2 SETS [MINIMAL REST]
1. TWIST & SIT (10 REPS)
Start on your hands and toes with a ‘table top’ spine (in line with your hips and chest), feet, and hands hip-width apart. Actively try to ‘spread the floor apart’ with your hands and feet. Exhale and step your right leg in between your arms and legs, towards the opposite side of the room, fighting the rotation by keeping your torso facing the front (only the lower trunk is rotating). Straight the leg, flex the foot, and maintain a proud chest. Inhale and return the leg to the starting position. Exhale and repeat with the opposite leg.
2. SPINE WAVE (6 REPS)
Sit back on your heels with your arms reaching out in front of you on the floor. Keeping your head tucked in, slowly start to lift your glutes into the air, until both legs are straight (down-dog position), and then tuck your pelvis and start to round your spine, starting with your lower back, middle back, scapulas and shoulders. Once you reach your shoulders, you should start to lower your hips slowly to the floor, unraveling your spine, with your head being the last to come up (cobra position). To reverse the wave, start by tucking the head first, and then rounding the shoulders, scapulas, middle back until your glutes are sitting back on your heels (one repetition).
3. SCAPULA PUSH UP (10-15 REPS)
Get into a plank position with your arms at shoulder width apart. Turn your forearms forward, using your scapulas only, lower yourself and lift your self as if you're shrugging. Keep your core tight, back straight and shoulders back. Do not bend your elbows.
CIRCUIT 2: 3 SETS [2 MINUTES REST IN BETWEEN MOVEMENTS]
1. LEAN FORWARD PUSH UP (6-8 REPS)
Start from a Plank position, with your shoulders down and back, scapulas and core engaged, pelvis tucked under. Start to shift your weight forward, so that your shoulders are now past your wrists (or as far as you can go), instead of stacked over them as you would for a regular Push Up. Elbows and hands should ideally be at a 45-degree angle or close to your torso (depending on strength and mobility). Inhale and slowly lower yourself without dipping in the back or in between the shoulder blades. Aim for the floor (if you can), and then exhale to shift yourself back into a low regular push position (shoulders over wrists again), and push yourself back up to the starting position, and repeat.
2. SUSPENSION RING ROW (10-12 REPS)
Set the rings to the appropriate height (the lower the rings the more difficult the exercise). Grip the rings and lean back until your arms are straight. Keep your body straight and pull your chest up towards the rings as high as you can, drawing your shoulders back and down away from your ears (engage the scapulas). Pause briefly at the top of the exercise and then slowly lower yourself back down to the starting position. That is one full repetition.