This weekend I completed the stick mobility workshop, so it only right that the stick features in mobility Monday.
Stick Mobility is a system that enables increased range of movement (ROM) and enhances neuromuscular awareness. This system uses a stick as a tool to help improve your functional mobility, full body strength, stability, body awareness and posture.
Today I’m covering the half kneeling human bow & arrow. This is a great exercise to target the Hip flexor complex, QL, TLF, obliques, Lats and posteriorly located shoulder muscles.
1️⃣ Setup in half kneeling position and place hand roughly double shoulder width apart. Pull stick apart @ 30% of Max Contraction and begin a shoulder dislocate.
2️⃣ In full shoulder flexion rotate the torso and place stick into the ground whilst laterally flexing the spine.
3️⃣ Push and pull on the stick until you feel a light stretch down the side of the torso for 5 seconds.
4️⃣ This can be repeated in various angles (use clock face) until you find end ranges in the lateral line that aren’t so comfortable. It’s important that you work with the stick and work on owning ROM.
4️⃣ Using the sticks definitely changes how stretches feel, and the leverage you can create really aids in helping you get deeper into positions you otherwise would not be able to access.
Let’s talk about this cleanse I did. 😏😏
My sole purpose of this cleanse was to rid my body of the waste in it and clean it up. I had been eating crappy foods🍪🍩, drinking way too much alcohol🥂 and just not treating my body right. It wasn’t all bad, I didn’t good all through the day with the occasional salty burrito for lunch but then cookies though 👀👀
Yes I was still working out 🏋🏼♀️ and drinking my shakes but you I knew my body aches and grogginess was from my poor diet and increased amounts of sugar so i decided to TAKE ACTION! ✨ Three days of primarily fruits🍓, veggies🥒, protein drinks and fiber sweeps and I feel like a new person! 😳😳
My mental clarity is SO MUCH BETTER, my energy level is increased by 70%, I don’t crash throughout the day and I mean look my abs are back! 😜😜 It was the kick start I needed to start my 4 day a week workout program and put back on some muscle. 💪🏼
Those three days I lost five pounds but gained so much more. I realized that I have control over my mind when it comes to food, and that all my excuses were 💩. So here’s to new beginnings, sober, healthy, and happy. You joining me?! .
“The mind when housed in a healthful body, possesses a glorious sense of power” ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Missing exercise and Pilates like crazy– the way it makes me feel strong and keeps me sane. But I’m happy I made it through two more weeks, and baby is still cooking 🙌🏽 #30weekspregnant🤰🏽 #keepingittogether
This #standingreformerflow vid 🎥 is from 27 weeks and sped up 🏃♀️🏃♀️to fit it all in. Move slowly and with control. 🙆♀️
I’m obsessed with standing pilates work, and I love combining classic with contemporary, #functionalmovement 👇🏽
Improves balance and posture
Strengthens the spine against compressive force of gravity *
Full body engagement - arms, core, slow and fast twitch muscle fibers *
Burns more calories *
Improves circulation and can increase heart rate with no impact. *
Majority of us spend most of our days sitting
💥 Side split series💥 *
1️⃣ Side split ▫️ keep trunk stacked, hips ribs and shoulders between both legs▫️Track toes, knees and hips ▫️ OPPOSITION - glue crown of head onto ceiling and tail straight down to the floor (not tucked between legs!)
2️⃣ Squat ▫️Maintain alignment and keep carriage still ▫️HINGE, don’t round 👉🏽 Think of creating deep, even creases (hinges) at the front of hips, back of knees and front of ankles. *
3️⃣ Abd/Add ▫️EVENLY open and close both legs (so hard!).▫️Hips between both legs. ▫️Sit on your sitting bones and maintain your height. *
4️⃣ Skater ▫️Standing side stable and stacked ▫️Mobilize opposite hip JOINT👉🏽lengthen the opposite inner thigh to press carriage out from that outer thigh and hip (medial glide)🔝tip - deep crease on that outer hip!▫️Use inner thigh to return carriage 👉🏽 iron out that outer crease (lateral glide). *
✨ #pilatesgeekmoment - Feel the head of the moving femur (thigh bone) glide in and out within the hip socket in opposition to the foot.✨
PRENATAL✅Heavier spring for stability, balance and strength✅Use balancing pole✅Narrow stance 👣 by edges of carriage and platform🚫avoid if you get dizzy or any part of your pelvis hurts🚫No deep squats on 3rd trimester!
26 1512:02 AM Jun 14, 2018
Watching this with the sound will pump you up for your day if you aren’t already because Travis Scott’s new album is 🔥🔥🔥 (song- Moon Rock🎵) Comment below if a matching outfit makes your gym session 100x better🙌🏼 Read below for full leg day, save and try it out! .
10 min incline walk ▫️foam roll/hip mobility ▫️ 3 sets- 15 seated leg extension x 15 narrow stance jump squats ▫️ 4 sets- smith machine squats (10 normal, 10 narrow- this is what is filmed, inspo from @jillchristinefit 😘) ▫️ 4 sets- 12 weighted split squat ea leg + 10 box jumps (I did a 24” box) ▫️ 3x15 narrow stance leg press ▫️ 3 rounds- 20 total jump squats on step up platform (so jump squat onto platform then onto floor is 2 reps- no break between reps) x 40 banded side walked (20 ea way) x 12 weighted donkey kicks ea leg💦 .
Hope you all have a great Thursday❤️ @gymgirlvids@gymsharkwomen#gymsharkwomen#gymgirlvids
22 4856:56 PM Jan 4, 2018
Tired of using the same cardio machines? Incorporate skipping to your regime. There are many benefits to skipping:
- Weight loss
- Muscle toning
- Improves heart rate and lowers BP
- Low impact exercise
- Helps attain coordination, agility, and balance
- Weight bearing exercise so it helps improve bone density
Have fun with it, find your rhythm and build that footwork to make it more interesting. Once that gets easy.. add weight 💪🏽