BODYWEIGHT WORKOUT! скачать в хорошем качестве

BODYWEIGHT WORKOUT!

With all gyms closed, now is the perfect time to focus on our mobility and longevity. These movements will leave you feeling worked, challenged and satisfied, whilst also benefiting your joint health and agility, keeping you strong in between weight training. 1. Spine Waves (4-6 Slow 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, unravelling your spine, with your head being the last to come up (like a cobra). To reverse the wave, start by tucking the head first, tucking the pelvis, and then rounding the shoulders, scapulas, middle back, until your glutes are sitting back on your heels (1 Rep). 2. Bodyweight Flow: Squat to Sprawl to Kick Through to Technical Stand Up (60 Seconds Work) From standing, lower yourself into a deep Squat, exhale and Sprawl both legs gently behind you (slightly wider than hip-distance apart), staying on your toes, dropping your hips as low as they can go, whilst maintaining a proud chest in cobra, shoulders down and back, scapulas engaged, head up. From here, push your weight back onto your heels, keeping your arms reaching out in front of you (loaded position), with control, explode forward into a Kick Through on an exhale. Bend the front (kick through) leg, and take it back, placing the foot just behind the hand (same side) and stand up again. This time repeat on the opposite side. 3. Mountain Climber to Step Through (6-8 Reps) From a loaded position, bend the left leg and bring it up to the outside of your left arm (your shoulder should be in line with your knee), keeping your hips and shoulders square to the front, with the opposite leg extended behind you, creating a stretch in your hip flexor and hamstring (keeping the leg as straight as possible). Make sure that your back is straight. Once the knee meets the arm, lift the back leg and take it through (in line with your chest) your arms, ‘Stepping Through’, lifting the same arm as the leg comes through, toes pointed towards the ground, hip in line with your stabilising arm (not far away, as this puts pressure on the shoulder), shoulder should be stacked on top on arm/hand, and then replace that leg back behind you into the Mountain Climber position. Come back to a loaded position, and then repeat with the opposite leg. [Repeat all three movements for 3-4 Rounds, resting for 90 seconds - 2 minutes in between Rounds] Decompression Flow: Down-Dog to Scorpion to Pigeon Pose (4-6 Slow Reps, 1 Round - Post Workout) Start in a Down-Dog Position with your knees slightly bent, stay long through the spine and protract your tailbone. Lift one leg, reaching through the heel, bend at the knee when you reach a height comfortable for you, then allow your torso to rotate with control, twisting your spine, reaching with the foot. Re-centre yourself and bring that same leg through your middle and into you pigeon pose, with your knee bent in front of you, aiming for a 90-degree angle. Rest on top of your leg and take a deep breath, and then push yourself back into a Down-Dog and repeat on the other side. Want more Bodyweight Workouts!? check out my Online Bodyweight Program, including 5-days of Mobility, Strength, Conditioning, & Primal Movement, as well as bodyweight flows. https://www.phase6online.com/programs/