03/28/2024 - March Training Program

THURSDAY - JUEVES

Foam Roll: 30 Seconds to 1 Minute per area (15-20 Minute)

 

Feet Arches - Calves - Shins - Insteps

Inner Knee thru Adductors - Outer Knee thru IT Band

Glute Max & Medius - TFL

Erector Spinae -> Scapula -> Lats

Pectoralis - Anterior Delt - Neck

Mobility Flow (20-30 Minute)

Core Fold Bend & Mindful Flow Sequence

Prayer Pose to Extended Reach - Pranamasana -> Standing Forward Fold - Uttanasana - Soft Cycle Knees - -> Articulated Roll Up Prayer Pose Reach to Side Bends -> 

Repeat 2-3

Twist Fold & BackBend Lunge Sequence

Standing Forward Fold -> Hands to Ground,  Step, or Jump to Plank - Phalakasana -> Updog → Down Dog →Step Right Foot to Right Hand Open Chest to Right Low Crescent Lunge - Reverse Hand Back Down and Stand to gentle BackBend Crescent Lunge, then come back down 

and do opposite side→

Left Foot to Left Hand, Open Chest to Left Low Crescent Lunge → Hand back down, stand in Left Crescent Lunge Back Bend -> Step feet back together, start from prayer repeat

Sequence 2-3 Times

+option of adding pigeon pose NEXT PROGRAM

Balance Sequence

Left Foot - Prayer Standing Tree Pose - Extend Branch Variations for Balance Challenge

Opposite Side

Upper Body Stretch Flow

Prone (Face down) Scarecrow Pectoralis Stretch 2 - Sets Each Side

Prone Scapula Delt Stretch - Face Down 2 sets each position

Triceps Stretch - Pipe Prayer Variation or Single Arm 2 sets each arm

Neck - Lateral Flexion Activation + Rotational Activation 2 sets each direction