Tag: Morning Wood

Yes…there’s another offering of Broga via F3(over at Rock and Roll on Saturdays but if a convergence or something else came up and we needed a small session, I can come through). A group of 4 came out, we hit the basketball courts and worked everything from head to toe. The humidity helped things out where the muscles, joints, etc were able to get warmed up a little quicker.

The idea each time is to work the body to where as we train, it’s not getting hurt. In fact helping in to heal plus loosen and allow us to be more mobile. A good round of swan dives, half way ups, push-ups(slow 3 seconds down, 3 back up) up and down dogs, runners lunge etc. At the end, there’s the extended pigeon/figure 4 holds(figure 4 is the alternative to pigeon). After that a little back and extended reach stretch then we were done(get ready for the main workout)

I stepped outside this morning and went…whoa(not humid, feels good). I made my way over to Rockwood Park to honor my commitment of Saturday flexibility and mobility before the main workout. 3 came out to get the muscles prepped and ready

Started out a little flexion(gripping the toes into the ground) straightening the legs and stretching up high. Then a swan dive down, back up using a little core(back down again). We did a little balancing(standing on one foot, the second time holding the knee). There are days where both sides go great, one id good the other is a struggle, or just overall a struggle, We moved into a deep squat(variances of rising up and back down, also bringing the elbows inside the knee) to help open the quads and hips. After that, onto our sixes for a lounge chair hold(a crab like position, butt comes close to the heels, then lift up a little) the arms are far back working your shoulders. A little stretching up with the knee to the shoulders on each side. A final stretch of knees up, then fall to one side while looking in the opposite direction. After that, it was time so grabbed a few minutes to recover and get ready for the main workout

I believe Chaplain did the morning run, came back along with Broadway we ventured to the courts for a round of woga and stretching. A nice way to start it up before we hit the main Q. It’s all basic, no props just a towel on the ground and your body. Here’s the breakdown: Cat/Cow, Bird Dogs, Child’s Pose(Cat Stretch), Sphinx Pose, Up and Down Dog, Knees/Side Stretch, Quad Flexion, Runner’s Lunge/reach, Deep Squat/Rise Up, Squat Hold, Hip Ext/March, Dead Bugs ending with a little shoulder flexion. The body felt good, relaxed, ready to go for the main Q

I arrived at 630, saw a few guys to the side and went “wait am I late or something?” I wasn’t, a group of 5 came out to help get their bodies ready for a DTH beatdown. Started out with some neck rolls(an area we don’t work a whole lot) to help loosen the neck and start to wake the whole body up. Then onto the body with a little horse stance/arms extended combo(hips, inner thighs, chest and shoulders). A quick moment to extend the arms, back to the horse stance(switch up the position of the shoulders). Then a little good morning stretch with arms extended(legs especially hamstrings, a little core cause you need to help balance)

I brought the bands to help stretch out the legs and hips. The band went around one foot, bring your leg far back as possible, back to the center, then dropped them over to the ground. After about a minute, take the band, switch hands and bring everything across the body. It may touch, it may not but in time keep working and it will. Hit the other leg with the same stretches.

A final hip stretch with the basketball goal, we finished and got ready for DTH’s Q. Busy week next week I have 2 Q’s to lead(Friday and Saturday). Thing now is I am able to hit 5-6 workouts each week(secret, will let you know next week). Have a good one