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Sample HS Schedule 😡: M 7:30-10:30 am. Track CONDITIONING. Lunges, Squats, Bench in Weight Room. Field Work. Tu 7:30-10:30 am. Speed and Plyos. Full Body Olympic Lifts. Field Work. W- Repeat Monday. Th- Repeat Th. If this looks familiar, your only option is to get slower.

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Tony Villani

15,203 subscribers

44,343 görüntüleme • 2 yıl önce •via X (Twitter)

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Luke Hodulik DPT profil fotoğrafı
Luke Hodulik DPT2 yıl önce

Got that right! Don’t burn the steak 🥩 @pntrack ight

Jeremy Pelz profil fotoğrafı
Jeremy Pelz2 yıl önce

What would you say would be the ideal set up for a summer workout schedule. You get one hour outside and one hour inside the weight room each day, M-Th.

Nathan Daugherty profil fotoğrafı
Nathan Daugherty2 yıl önce

Unfortunately this is about right. Or even better they front squat, back squat and deadlift all in the same workout then do speed work after

Robby Robbins, CSCS profil fotoğrafı
Robby Robbins, CSCS2 yıl önce

Totally Agree Tony, I see this alot.

Nick Ayers profil fotoğrafı
Nick Ayers2 yıl önce

RIP Posterior Chain

Bryce Biel profil fotoğrafı
Bryce Biel2 yıl önce

They try to fit so much into so little. You can easily fill the buckets u want if it’s programmed correctly.

Farris Paddio profil fotoğrafı
Farris Paddio2 yıl önce

Alot of these so called Coaches be doing the most!!

Benzer Videolar

Never miss a Monday 🦾 Full body workout, no equipment. All you need is 30 minutes to break a good sweat 🥵 7 exercises. Try 45 seconds of work with 15 second rest. Quick break between rounds and repeat. Can you make it 4 rounds? Work harder, not longer. Get after it this
0:30

Never miss a Monday 🦾 Full body workout, no equipment. All you need is 30 minutes to break a good sweat 🥵 7 exercises. Try 45 seconds of work with 15 second rest. Quick break between rounds and repeat. Can you make it 4 rounds? Work harder, not longer. Get after it this

Jimmy Drew

43,127 görüntüleme • 2 ay önce

10:20 PM — Paris concert ends (Paris time) 12:00 AM — Got on the plane 2:30 AM — Reached New Jersey (local time) 3:30 AM — Get to the hotel 7:45 AM— reach the stadium 8:00 AM — Rehearsal( venue and in-ear check) Afternoon — Performance Their schedule was so tight and hectic😭😭
0:46

10:20 PM — Paris concert ends (Paris time) 12:00 AM — Got on the plane 2:30 AM — Reached New Jersey (local time) 3:30 AM — Get to the hotel 7:45 AM— reach the stadium 8:00 AM — Rehearsal( venue and in-ear check) Afternoon — Performance Their schedule was so tight and hectic😭😭

Rish⁷

158,552 görüntüleme • 10 gün önce

Wonderful news, our work is being featured in a documentary on CNN Call to Earth this weekend! The full documentary, “Kings of the Forest,” featuring the critical work that Conservation Through Public Health is doing with Uganda Wildlife Authority to protect the endangered mountain gorillas, will air on CNN Call to Earth on: 📅 Saturday March 29 🕔 EST (USA): 1:30 AM, 6:30 AM, 9:30 PM 🕔 Uganda: 8:30 AM, 1:30 PM, 4:30 PM 📅 Sunday March 30 🕔 EST (USA): 2:30 AM, 1:30 PM, 11:00 PM 🕔 Uganda: 9:30 AM, 8:30 PM, Monday March 31 at 6:00 AM There will be short clips airing during Connect the World and Quest Means Business news segments this Thursday and Friday during the one or two hour programs beginning at: 📅 March 27, and 28 🕙 Eastern Time (USA): 10:00 AM and 4:00 PM 🕔 Uganda Time (East Africa): 5:00 PM and 11:00 PM Join us in celebrating this milestone and hope you enjoy the program. #WalkingWithGorillas #GladysOnCNN #PerpetualPlanet #CalltoEarth #visituganda
0:30

Wonderful news, our work is being featured in a documentary on CNN Call to Earth this weekend! The full documentary, “Kings of the Forest,” featuring the critical work that Conservation Through Public Health is doing with Uganda Wildlife Authority to protect the endangered mountain gorillas, will air on CNN Call to Earth on: 📅 Saturday March 29 🕔 EST (USA): 1:30 AM, 6:30 AM, 9:30 PM 🕔 Uganda: 8:30 AM, 1:30 PM, 4:30 PM 📅 Sunday March 30 🕔 EST (USA): 2:30 AM, 1:30 PM, 11:00 PM 🕔 Uganda: 9:30 AM, 8:30 PM, Monday March 31 at 6:00 AM There will be short clips airing during Connect the World and Quest Means Business news segments this Thursday and Friday during the one or two hour programs beginning at: 📅 March 27, and 28 🕙 Eastern Time (USA): 10:00 AM and 4:00 PM 🕔 Uganda Time (East Africa): 5:00 PM and 11:00 PM Join us in celebrating this milestone and hope you enjoy the program. #WalkingWithGorillas #GladysOnCNN #PerpetualPlanet #CalltoEarth #visituganda

Gladys K Zikusoka

14,218 görüntüleme • 1 yıl önce

Fitness Level test in men 40 years and above: •SPEED: Run 1 KM in 5 - 6 minutes • ENDURANCE: 10 burpees without rest • STAMINA: 15 push-ups without rest • POWER: Dead Lifting 80% of your body weight • HEART STAMINA: Walk 5Km without rest • LUNG STAMINA: 4 -7 - 8 breathing exercises 30 - 40 years •SPEED: Run 1 KM in 4 minutes • ENDURANCE: 20 burpees without rest • STAMINA: 20 push-ups without rest • POWER: Dead Lifting 100% of your body weight • HEART STAMINA: Walk 10 km without rest • LUNG STAMINA: 4 - 10 - 12 breathing exercises Below 30 years •SPEED: Run 1 KM in 3 minutes • ENDURANCE: 30 burpees without rest • STAMINA: 30 push-ups without rest • POWER: Dead Lifting 120% of your body weight • HEART STAMINA: Walk 15 km without rest • LUNG STAMINA: 4 - 12 - 14 breathing exercises If you can't achieve these thresholds, then your fitness level is below optimum. Fix yourself. #BetterTogether
0:57

Fitness Level test in men 40 years and above: •SPEED: Run 1 KM in 5 - 6 minutes • ENDURANCE: 10 burpees without rest • STAMINA: 15 push-ups without rest • POWER: Dead Lifting 80% of your body weight • HEART STAMINA: Walk 5Km without rest • LUNG STAMINA: 4 -7 - 8 breathing exercises 30 - 40 years •SPEED: Run 1 KM in 4 minutes • ENDURANCE: 20 burpees without rest • STAMINA: 20 push-ups without rest • POWER: Dead Lifting 100% of your body weight • HEART STAMINA: Walk 10 km without rest • LUNG STAMINA: 4 - 10 - 12 breathing exercises Below 30 years •SPEED: Run 1 KM in 3 minutes • ENDURANCE: 30 burpees without rest • STAMINA: 30 push-ups without rest • POWER: Dead Lifting 120% of your body weight • HEART STAMINA: Walk 15 km without rest • LUNG STAMINA: 4 - 12 - 14 breathing exercises If you can't achieve these thresholds, then your fitness level is below optimum. Fix yourself. #BetterTogether

Eric

130,850 görüntüleme • 1 yıl önce

David Fizdale on LeBron’s crazy work ethic as a member of the Miami Heat: “Kevin Durant is the most relentless worker I’ve seen on the court, but LeBron’s body of work in a day, unmatched. I’d get to the office at 6 am. A guy rides in on a 10 speed with black tights and helmet with glasses. I’m like ‘who is this guy in our garage?’ He takes off the helmet, it’s Bron. He rolled into work on a bike and got his conditioning in. He rode miles into work, full sweat at 6 am. I’d meet him on the court and do a full other hour. Then we practice. Then he lifts. Then does all this stuff to prepare his body. By the time he leaves, his kids are getting out of school.” (Via Herd w/Colin Cowherd)
1:54

David Fizdale on LeBron’s crazy work ethic as a member of the Miami Heat: “Kevin Durant is the most relentless worker I’ve seen on the court, but LeBron’s body of work in a day, unmatched. I’d get to the office at 6 am. A guy rides in on a 10 speed with black tights and helmet with glasses. I’m like ‘who is this guy in our garage?’ He takes off the helmet, it’s Bron. He rolled into work on a bike and got his conditioning in. He rode miles into work, full sweat at 6 am. I’d meet him on the court and do a full other hour. Then we practice. Then he lifts. Then does all this stuff to prepare his body. By the time he leaves, his kids are getting out of school.” (Via Herd w/Colin Cowherd)

Heat Central

876,493 görüntüleme • 3 ay önce

13 hour work day Didn’t have time to make it to the gym 9:45pm, still got a 6 minute and 39 second workout in Giant Set: Pull-Ups 5 Dips 10 Air Squats 15 Crunches 20 Push-Ups 25 Repeat x3 with 30-45 seconds rest in between Pump is outta this world Don’t tell me you don’t got time for a workout You got time mfer
0:40

13 hour work day Didn’t have time to make it to the gym 9:45pm, still got a 6 minute and 39 second workout in Giant Set: Pull-Ups 5 Dips 10 Air Squats 15 Crunches 20 Push-Ups 25 Repeat x3 with 30-45 seconds rest in between Pump is outta this world Don’t tell me you don’t got time for a workout You got time mfer

Bailey Schober | Men’s Fitness & Nutrition Coach

86,254 görüntüleme • 9 ay önce

I'm not done praising my odogwu. She finished work at 7 pm, I left her in the kitchen while heading to church, and came back around 10:30 pm , food for the next one week already done set! How I go do am now in this fasting season? 😩😩 Mind you my wife’s cooks the best jollof rice.
0:40

I'm not done praising my odogwu. She finished work at 7 pm, I left her in the kitchen while heading to church, and came back around 10:30 pm , food for the next one week already done set! How I go do am now in this fasting season? 😩😩 Mind you my wife’s cooks the best jollof rice.

EKÙN 🐯🐅(Tiger)

55,186 görüntüleme • 7 ay önce

Bryan Johnson reveals the key to a healthy body is consistency “The body is a clock. It loves consistency. Your body runs certain biochemical processes on specific time frames” “If your bedtime is 10 PM and you miss it and go to bed at 2 AM, you might say ‘I’ll make up for it, I’ll sleep until 10 to get my full eight hours.’ It doesn’t work like that. At 10 PM your body has a trash collector that rolls through and picks up the trash, and if you're not in bed at 10 the trash collector doesn’t come and the trash accumulates in the body”
0:51

Bryan Johnson reveals the key to a healthy body is consistency “The body is a clock. It loves consistency. Your body runs certain biochemical processes on specific time frames” “If your bedtime is 10 PM and you miss it and go to bed at 2 AM, you might say ‘I’ll make up for it, I’ll sleep until 10 to get my full eight hours.’ It doesn’t work like that. At 10 PM your body has a trash collector that rolls through and picks up the trash, and if you're not in bed at 10 the trash collector doesn’t come and the trash accumulates in the body”

Mikli

186,769 görüntüleme • 5 ay önce

CM’s Compassion in Action – #KarurStampede > 7:30 PM – Karur Stampede > 8:00 PM – Sent Ministers immediately to Karur > 9:30 PM – Emergency meeting with officials to plan relief > 10:00 PM – Ordered Judiciary probe for justice > 1:00 AM – Flew to Trichy to reach the victims faster > 2:15 AM – Travelled by car to Karur to meet victims personally > 3:00 AM – Paid homage to those who lost their lives at Karur Hospital > 3:15 AM – Comforted the injured and their families > 4:30 AM – Began return journey to Chennai, ensuring no delay in response > 6:00 AM – Back in Chennai, continuing to monitor relief efforts What more should a Chief Minister do for his people in the needy time? ❤️ Meanwhile our Deputy CM Udhay is back to Karur from Dubai to look after victims and relief work. M.K.Stalin Dr. T R B Rajaa DMK IT WING #TVKCampaign #DMK #Karur
2:43

CM’s Compassion in Action – #KarurStampede > 7:30 PM – Karur Stampede > 8:00 PM – Sent Ministers immediately to Karur > 9:30 PM – Emergency meeting with officials to plan relief > 10:00 PM – Ordered Judiciary probe for justice > 1:00 AM – Flew to Trichy to reach the victims faster > 2:15 AM – Travelled by car to Karur to meet victims personally > 3:00 AM – Paid homage to those who lost their lives at Karur Hospital > 3:15 AM – Comforted the injured and their families > 4:30 AM – Began return journey to Chennai, ensuring no delay in response > 6:00 AM – Back in Chennai, continuing to monitor relief efforts What more should a Chief Minister do for his people in the needy time? ❤️ Meanwhile our Deputy CM Udhay is back to Karur from Dubai to look after victims and relief work. M.K.Stalin Dr. T R B Rajaa DMK IT WING #TVKCampaign #DMK #Karur

Naveen N

376,303 görüntüleme • 11 ay önce

Everyone over 30 blames their genes for aging faster. But research proves genetics is only 10% of the equation. Here are 7 rules from Harvard's top anti-aging scientist to slow aging in your 30s, 40s, and beyond: 1) If you're not hungry in the morning, don't eat...
1:00

Everyone over 30 blames their genes for aging faster. But research proves genetics is only 10% of the equation. Here are 7 rules from Harvard's top anti-aging scientist to slow aging in your 30s, 40s, and beyond: 1) If you're not hungry in the morning, don't eat...

Jake Gilman

1,634,081 görüntüleme • 4 ay önce

Threadguy walks through his full daily routine "I wake up at 8:45, brush my teeth, wash my face, go downstairs, meditate 25 breaths, journal for 3 minutes, do a quick stretch and ab workout. At 9:20 I text the pit 'wake the fuck up.' 9:30 to 10:30 is Twitter, I bookmark like 40 tweets" "At 10:30 I get on a call and dump every tweet, every headline, every article. 11 to 12 I eat breakfast and watch a video. Then I come back to a beautiful doc they organized with segments and rants and summaries" "1:30 I take a 30 minute shower and a 30 minute nap. Then final checks, lighting, backdrop, matcha, company standup. Stream at 3:45 until 7. Gym, shower, eat, work for an hour, brain rot for an hour, bed at 12"
3:29

Threadguy walks through his full daily routine "I wake up at 8:45, brush my teeth, wash my face, go downstairs, meditate 25 breaths, journal for 3 minutes, do a quick stretch and ab workout. At 9:20 I text the pit 'wake the fuck up.' 9:30 to 10:30 is Twitter, I bookmark like 40 tweets" "At 10:30 I get on a call and dump every tweet, every headline, every article. 11 to 12 I eat breakfast and watch a video. Then I come back to a beautiful doc they organized with segments and rants and summaries" "1:30 I take a 30 minute shower and a 30 minute nap. Then final checks, lighting, backdrop, matcha, company standup. Stream at 3:45 until 7. Gym, shower, eat, work for an hour, brain rot for an hour, bed at 12"

Kai

66,097 görüntüleme • 5 ay önce

I love you FSD v14.2 - but speed control has to come back soon… or they need to somehow solve misreading speed limits/bad map data. At the end of this clip we are JUST going the speed limit while in mad max. I’ve also had the car think it’s 30 km/h in a 60 km/h zone - in those situations even mad max won’t drive the speed limit and I am forced to use the pedal. This is actually more of a problem now since 14.2 since all of the profiles drive slower than they did in 14.1. I am 100% okay with the slower profiles, but only if the car actually knows the real speed limit.
0:52

I love you FSD v14.2 - but speed control has to come back soon… or they need to somehow solve misreading speed limits/bad map data. At the end of this clip we are JUST going the speed limit while in mad max. I’ve also had the car think it’s 30 km/h in a 60 km/h zone - in those situations even mad max won’t drive the speed limit and I am forced to use the pedal. This is actually more of a problem now since 14.2 since all of the profiles drive slower than they did in 14.1. I am 100% okay with the slower profiles, but only if the car actually knows the real speed limit.

Devin Olsen

64,351 görüntüleme • 9 ay önce

20 hour days for 6 hours of TV, & it’s a blessing. I wake up because he lets me, I grind because I get to, & I win because losing isn’t an option. 5:30 a.m. Monday walks to work turn into 4:00 am Tuesday morning hotel check ins. Never a complaint because this is the life that chose me. A day in the life of a “TV analyst”. Guess that’s all I am. 😂😂
2:55

20 hour days for 6 hours of TV, & it’s a blessing. I wake up because he lets me, I grind because I get to, & I win because losing isn’t an option. 5:30 a.m. Monday walks to work turn into 4:00 am Tuesday morning hotel check ins. Never a complaint because this is the life that chose me. A day in the life of a “TV analyst”. Guess that’s all I am. 😂😂

Ryan Clark

1,585,386 görüntüleme • 2 yıl önce

Last year he hit 7-8 balls to the warning track. Same kid. Same swing. Same work ethic. We built him a custom meal plan around his lift schedule, his practice timing, and a calorie surplus with the right macros. He gained 25 pounds 170 to 195. This year he hit 7 home runs. Every 15 pounds of lean mass adds around 5 mph of bat speed. That's 25-30 feet of extra distance on every ball he hits. That's not a coincidence. That's fueling with purpose. That athlete is my son Pearson. And he's proof that a custom plan built around YOUR body and YOUR schedule changes everything. I'm opening 30 spots this summer for a 12-week custom program. Comment GRIND and I'll reach out to you personally. #AthleteNutrition #BaseballTraining #SportsParents #AthleteFuel #HighSchoolAthlete #TexasAthlete #Baseball #CustomMealPlan
3:25

Last year he hit 7-8 balls to the warning track. Same kid. Same swing. Same work ethic. We built him a custom meal plan around his lift schedule, his practice timing, and a calorie surplus with the right macros. He gained 25 pounds 170 to 195. This year he hit 7 home runs. Every 15 pounds of lean mass adds around 5 mph of bat speed. That's 25-30 feet of extra distance on every ball he hits. That's not a coincidence. That's fueling with purpose. That athlete is my son Pearson. And he's proof that a custom plan built around YOUR body and YOUR schedule changes everything. I'm opening 30 spots this summer for a 12-week custom program. Comment GRIND and I'll reach out to you personally. #AthleteNutrition #BaseballTraining #SportsParents #AthleteFuel #HighSchoolAthlete #TexasAthlete #Baseball #CustomMealPlan

Jeremy Fouts

30,076 görüntüleme • 3 ay önce

This seven-day stretching routine is for tense people. You relax your mind by clearing the excess pressure stored in your body. The stretches target typical tension hot spots and create more space around your joints. Turn your stress around in less than 15 mins/day: Day 1 Prone Around the World (0:06) 3 x 10-20 reps - Start: Lying face down on the floor, arms straight by your sides, palms facing sideways. - Rotate your arms to have them ahead of you with your palms facing the floor. - Return to starting position. - This stretch is dynamic - Repeat 10-20x Standing Quad Stretch (0:12) Hold for 30-60s/leg - Start: Standing next to a wall. - Grab your ankle and pull it toward you, hold. Calf Wall Stretch (0:22) 3 x 30-60s - Start: Hands on a wall, one foot ahead of the other. - Align the front foot with the other and hold. - Ensure your legs are straight, knees locked. Day 2 Standing Chest Stretch (0:32) Hold for 30-60s/arm - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Lying Crossed-Leg Stretch (0:41) Hold for 30-60s/leg - Start: Lying on your back with one foot on the opposite knee. - Grab the uncrossed leg below the knee and pull it toward you. - Hold this position. Lying Leg-Up Hamstring Stretch (0:51) Hold for 30-60s/leg - Start: Lying on your back with one leg bent and the other flat. - Grab your leg underneath your knee with both hands. - Straighten your leg and pull it toward you, then hold. Day 3 Cobra Stretch (1:00) Hold for 30-60s - Start: Lying on your stomach, hands flat in front of you, arms bent like a push-up. - Use your hands to straighten your arms and push your torso off the floor, bringing your head as high as possible. - Look up and hold. Standing Wrist flexor Stretch (1:11) Hold for 30-60s - Start: Standing up, one arm in front of you with your palm facing the ceiling. - Use your other hand to pull your fingers toward you and hold, then switch sides. Sitting Toe Pointing Stretch (1:20) Hold for 30-60s - Start: Sit on the floor with your legs straight ahead. - Point your toes forward and hold, then point them toward you and hold. Day 4 Supine Around the World (1:36) Repeat 10-20x - Start: Lying on your back, arms straight by your sides, palms facing up. - Rotate your arms to have them behind you. - Return to starting position. - Repeat 10-20x All-Fours Quad Stretch (1:42) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Grab one ankle and pull it towards you. Hold. - Use an elastic or a towel if you cannot reach your ankle. Lying Leg Tuck Hip Stretch (1:52) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Straighten one leg toward the back, and cross the other in front of you. - Hold this position. Day 5 Kneeling Lat Dynamic Stretch (2:04) Repeat 10-20x - Start: Hands and knees on the floor. Palm up. - Slide one arm as far forward as possible. - Return to starting position. - This stretch is dynamic - Repeat 10-20x. Dynamic Overhead Chest Stretch (2:10) Repeat 10-20x - Start: Standing, arms by your sides. - Lift your arms above and behind your head, hands together. - Lower them back by your sides. - This stretch is dynamic - Repeat 10-20x. Deep Split Squat (2:17) Repeat 10-20x - Start: Standing in a split position, front foot flat, the other foot has heel off the floor, torso upright. - Drive your knee past your toes, keeping the back leg as straight as possible. You may have to bend your knee is too stiff. - This stretch is dynamic - Repeat 10-12x. Day 6 Overhead Triceps Stretch (2:26) Hold for 30-60s/arm - Start: Standing, put your hand behind your head. - Pull your elbow with your other as far down as possible. - Hold. Kneeling Back Rotation Stretch (2:35) Hold for 30-60s/side - Start: Knees and one hand on the floor. - Rotate your arm to point toward the ceiling or, as close as possible to that position, hold it at the top. Kneeling Calf-Ham Stretch (2:44) Hold for 30-60s/leg - Start: One knee on the floor, the other leg straight ahead of you with toes pointing toward the ceiling. - Lean forward to touch your toes or get as close to them as possible. - Do not force it. - Hold where your range of motion stops. Day 7 Deep Squat Twist (2:57) Repeat 10-20x/side - Start: Deep Squat position, elbows against your knees. - Rotate one arm toward the ceiling or as close as possible. - Rotate back to the starting position, then repeat on the opposite side. - Do not force the range of motion. Dynamic Kneeling Neck Stretch (3:05) Repeat 10-20x - Start: Hands and knees on the floor. - Lift your chin as high as possible. - Lower your head back to the starting position. - Do not force it any higher than you can reach. - This stretch is dynamic - Repeat 10-20x. Wide Leg Adductor Stretch (3:14) Hold for 30-60s - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Walk your hands as far forward as possible. - Hold the position. - Do not force the range of motion. // The goal of this routine is to show you a simple way to calm your body and mind during times of stress, while improving your mobility and protecting yourself from future chronic pain. You don't have to aspire to bend like a pretzel to benefit from the powers of stretching. Start today, and you'll feel like a different person by the end of the week.
3:25

This seven-day stretching routine is for tense people. You relax your mind by clearing the excess pressure stored in your body. The stretches target typical tension hot spots and create more space around your joints. Turn your stress around in less than 15 mins/day: Day 1 Prone Around the World (0:06) 3 x 10-20 reps - Start: Lying face down on the floor, arms straight by your sides, palms facing sideways. - Rotate your arms to have them ahead of you with your palms facing the floor. - Return to starting position. - This stretch is dynamic - Repeat 10-20x Standing Quad Stretch (0:12) Hold for 30-60s/leg - Start: Standing next to a wall. - Grab your ankle and pull it toward you, hold. Calf Wall Stretch (0:22) 3 x 30-60s - Start: Hands on a wall, one foot ahead of the other. - Align the front foot with the other and hold. - Ensure your legs are straight, knees locked. Day 2 Standing Chest Stretch (0:32) Hold for 30-60s/arm - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Lying Crossed-Leg Stretch (0:41) Hold for 30-60s/leg - Start: Lying on your back with one foot on the opposite knee. - Grab the uncrossed leg below the knee and pull it toward you. - Hold this position. Lying Leg-Up Hamstring Stretch (0:51) Hold for 30-60s/leg - Start: Lying on your back with one leg bent and the other flat. - Grab your leg underneath your knee with both hands. - Straighten your leg and pull it toward you, then hold. Day 3 Cobra Stretch (1:00) Hold for 30-60s - Start: Lying on your stomach, hands flat in front of you, arms bent like a push-up. - Use your hands to straighten your arms and push your torso off the floor, bringing your head as high as possible. - Look up and hold. Standing Wrist flexor Stretch (1:11) Hold for 30-60s - Start: Standing up, one arm in front of you with your palm facing the ceiling. - Use your other hand to pull your fingers toward you and hold, then switch sides. Sitting Toe Pointing Stretch (1:20) Hold for 30-60s - Start: Sit on the floor with your legs straight ahead. - Point your toes forward and hold, then point them toward you and hold. Day 4 Supine Around the World (1:36) Repeat 10-20x - Start: Lying on your back, arms straight by your sides, palms facing up. - Rotate your arms to have them behind you. - Return to starting position. - Repeat 10-20x All-Fours Quad Stretch (1:42) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Grab one ankle and pull it towards you. Hold. - Use an elastic or a towel if you cannot reach your ankle. Lying Leg Tuck Hip Stretch (1:52) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Straighten one leg toward the back, and cross the other in front of you. - Hold this position. Day 5 Kneeling Lat Dynamic Stretch (2:04) Repeat 10-20x - Start: Hands and knees on the floor. Palm up. - Slide one arm as far forward as possible. - Return to starting position. - This stretch is dynamic - Repeat 10-20x. Dynamic Overhead Chest Stretch (2:10) Repeat 10-20x - Start: Standing, arms by your sides. - Lift your arms above and behind your head, hands together. - Lower them back by your sides. - This stretch is dynamic - Repeat 10-20x. Deep Split Squat (2:17) Repeat 10-20x - Start: Standing in a split position, front foot flat, the other foot has heel off the floor, torso upright. - Drive your knee past your toes, keeping the back leg as straight as possible. You may have to bend your knee is too stiff. - This stretch is dynamic - Repeat 10-12x. Day 6 Overhead Triceps Stretch (2:26) Hold for 30-60s/arm - Start: Standing, put your hand behind your head. - Pull your elbow with your other as far down as possible. - Hold. Kneeling Back Rotation Stretch (2:35) Hold for 30-60s/side - Start: Knees and one hand on the floor. - Rotate your arm to point toward the ceiling or, as close as possible to that position, hold it at the top. Kneeling Calf-Ham Stretch (2:44) Hold for 30-60s/leg - Start: One knee on the floor, the other leg straight ahead of you with toes pointing toward the ceiling. - Lean forward to touch your toes or get as close to them as possible. - Do not force it. - Hold where your range of motion stops. Day 7 Deep Squat Twist (2:57) Repeat 10-20x/side - Start: Deep Squat position, elbows against your knees. - Rotate one arm toward the ceiling or as close as possible. - Rotate back to the starting position, then repeat on the opposite side. - Do not force the range of motion. Dynamic Kneeling Neck Stretch (3:05) Repeat 10-20x - Start: Hands and knees on the floor. - Lift your chin as high as possible. - Lower your head back to the starting position. - Do not force it any higher than you can reach. - This stretch is dynamic - Repeat 10-20x. Wide Leg Adductor Stretch (3:14) Hold for 30-60s - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Walk your hands as far forward as possible. - Hold the position. - Do not force the range of motion. // The goal of this routine is to show you a simple way to calm your body and mind during times of stress, while improving your mobility and protecting yourself from future chronic pain. You don't have to aspire to bend like a pretzel to benefit from the powers of stretching. Start today, and you'll feel like a different person by the end of the week.

Alex Bernier

388,104 görüntüleme • 2 yıl önce