4 Pax met up in the brisky gloom this morning for a round of hip mobilization and core activation activities.
Joe Pilates, back in 1919, promised that by following his methods you would develop a flexible youthful spine, a strong center, and system wide integrated strength. Ol’ Joe was a cigar smoking boxer, acrobat, and gymnast, and he developed his exercise program from that background first and foremost for men.
The Thang:
-Warm-up lap around the trailhead
-Down dog stretch
-Anterior Lunge with Bilateral OH Arm swing x 10
-Post Lunge with bilateral Arm swing at ankle height x 10
-The Pilates 100
-Hamstring stretch: 3 sec hold x 10
-The Roll Up x 5
-side lying leg raise X 25 IC
-Single leg glute bridges x 25 IC
Jack Webb: (Chewy style)
(1) Chaturanga Dandasana 3 count hold : (2) Bruegger Exercise with 3 count hold to 8
Here’s some references in case you are wondering:
http://www.stretching-exercises-guide.com/bruegger-exercise.html
-Plank walk across the stage
-Jump Rope x 1 pax while the other 3 zig zagged poles up and down tower.
“Jumping rope is barely possible with poor form or poor technique. Everyone will make consistent mistakes and be interrupted by a rope that catches on a foot. The rope is the coach. Jumping rope is what I call a self-limiting exercise. Participants are limited in their ability to perform the exercise by lack of technique. In other words, truly poor technique will prevent the participant from performing the exercise, so bad movement patterns cannot be reinforced. This is the most important reason for jumping rope. It is possible to perform sprints, shuttles, and agility work with poor form as long as times are adequate. Other forms of popular endurance work such as jogging, cycling, and rowing can also allow poor form without supervision and coaching. Poor form can be reinforced without the athlete ever realizing it.”
“Much of the impact of jumping rope is taken through the leg muscles. The erect posture and long spine forces the abdominal muscles to hold the midsection tight and work in perfect coordination with the back muscles to form the same kind of intern al pressure as a weight belt.” ~ Gray Cook Excerpted from Athletic Body in Balance, pages 125-129
Same side and Opp side lateral lunges with OH arm swing x 10
Anterior and posterior foot reaches with Bilateral arm swings x 10 for increased stability.
Name-o-rama, COT, Prayer.
Thanks guys for letting me lead.
Chewy
