Today is about your most important asset, which is safe regardless what the Federal Reserve do. And 2020 ain’t done with us yet!
I’m talking about the glutes, a weak butt is a liability and a strong butt is a best and safest ASSet!
Glutes might have an bad rep, and glute drills are often split over back days and leg days for people doing classic body split workout plans. But strong glutes are what makes you just bounce up and keep going if you fall, and improves your survival rate in severe injuries and diseases. So this ASSet deserves a day for sure 🍑🔥
The drills are Supine hip lift, Hollow body side holds, Crunches with legs up, Pulse-ups, Fifer Scissors, Headstand pike leg raises, Headstand L-switches, Rocking Boat, One arm/one leg plank, Tuck on toes lift and Plank with knees to opposite elbows.
Hello and welcome to the first Workout Wednesday! Today’s focus is hands and wrists. Having strong and healthy wrists is important to perform arm balances and handstands. Weak hands can also hold you back in deadlifts.
Spider hands undoes the damage to hands from too much phone time, and is a must to build strength for arm balances on fingertips.
Stretching wrists can be performed in full plank or on your knees. Work in different directions, back and forth, and side to side. Do the stretches with reversed grip. Put palms in the ground. Do push-ups with hands rotated inwards. In addition to these drills, you can also help your wrists and hands further with a digital detox, which gives the joints a break. I do also take 5 milliliter of methylsulfonylmethane or MSM solved in water, daily. I hope you liked these drills, and see you on next Wednesday for core drills.
Going really deep in bound angle pose, frog pose and middle splits is a dream. It’s a long mission for most of us, and you need both flexibility and strength to achieve it safely. Here are 15 drills that improve strength and hip mobility that you can do at home with no equipment.
Perform roundhouse kicks in place
Forward Back Leg Swings
Swing leg back and forth, from a position resembling Warrior 3 to Uthita Hasta Pandangustasana C
Side To Side Swings
Swing leg to side and across center line
Opposite Foot To Hand Taps
Tap your opposite hand with your foot
Lift knees high and keep a good tempo
Jog in place and kick your butt with your heels
A well-known drill. Stretch your shoulders with puppy pose if you feel any stiffness or discomfort.
Kick low at side and then high, on or across center line
Great to fire up core
Side Lunge Touchdowns
Start in center of mat, and lunge to the sides and touch ground with your hands
Start in a standing forward fold, walk with your hands forward, do a push-up and walk with your hands back.
A burpee is a push-up followed by a squat jump, with hands to the sky at apex.
Squat jumps is great drill to fire up the legs
A powerful exercise that targets the whole legs
Keep feet together and squat down. Go all the way down if you can do a full bound angle pose.