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Glute Stretch
Strike a Yoga Pose: Pigeon
Everyone can benefit from opening their hips - whether you are a runner, biker, a mom-to-be, or someone who sits at their desk all day - stretching out your hips can help prevent lower back pain, or knee or hamstring injuries.
Our hips tend to be really tight because our everyday activities require hip strength, but not hip flexibility. Not only does it feel good physically to stretch them out, but it is said that people hold a lot of stress and tension in their hips, so it is emotionally opening as well.
Don't over stretch
I am incredibly, almost clinically, inflexible. Until I injured my shoulder this past fall, I NEVER stretched. I have been trying to stretch daily now, but I over did it last week :(.Wednesday January 10, 2007
Ok, this would be alot more fun for me if some of you would post your workouts too!
1.5mi warm up to moderate jog
10 min stretch groin, ham, quad, calf, glute
2 min stretch with medicine ball
2 min lunges
10 leg raises on bench
10 x 4 @ ~20lbs cable twist (tried to find a picture, but no joy)
4 sets of the following
40 seconds plank to 20 seconds pushups
12 bicep curls with 20lbs each arm
12 side lateral arm raises with like 2 1/2 lbs per arm (just to get my injured shoulder moving)
4 x 1 min wind sprint intervals on the stationary bike
1.5 mi. cool down jog
shoulder feeling good enough that i biked to work for first time in six weeks.
FCG: Week 9 Fitness Challenge: Rocking Table
The Rocking Chair, rock your body!Ooooh everyone, I have some great news. Since I have been on the road a bit I have actually found that a TON of the weekly FCG weekly challenges have been great exercises to do since most do not require any weights or fancy equipment. This is great, we are on week 9, and I seriously go through most of our weekly challenges most days I workout, it's been a nice catologue of different activities.
My workout plan
When I started going to the gym, I would do, 20 minutes cross trainer (manual, level 2) 5 minutes stepper (like a mini escalator) (level 8) 25 minutes treadmill (manual, run for 4 minutes in the middle @ level 4.5, inclined 1.5 walking @ level 3.5) 10 minutes on the upright bike (manual, level 3) Since I saw the trainer, I have started this program, Start with upright bike - 10 minutes warm up Dumbell fly - use ball as bench - 15 reps with 2 5lb. weights. Squat - 15 reps Seated row @ pulleys - 15 reps with 25 lbs Leg curl - lying facedown - 15 reps with 15 lbs.My work out plan
When I started going to the gym, I would do, 20 minutes cross trainer (manual, level 2) 5 minutes stepper (like a mini escalator) (level 8) 25 minutes treadmill (manual, run for 4 minutes in the middle @ level 4.5, inclined 1.5 walking @ level 3.5) 10 minutes on the upright bike (manual, level 3) Since I saw the trainer, I have started this program, Start with upright bike - 10 minutes warm up Dumbell fly - use ball as bench - 15 reps with 2 5lb. weights. Squat - 15 reps Seated row @ pulleys - 15 reps with 25 lbs Leg curl - lying facedown - 15 reps with 15 lbs.Thursday January 11th, 2007
1.5 mile warm up to medium run
1 hour stretching: hips, groin, chest, shoulder, hamstring, hamstring, hamstring. Quads, glutes, calf.
1.5 mile cool down run
tomorrow is a rest day.
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