NASAL BREATHING How to apply breathing to exercises in this program? For isometric holds: Breathe in and out through your nose. Connect your breath to your core. Make sure you breathe evenly and cal ...[Read More]
Nasal Breathing
Classical Pilates Routine
This is a 30-minute Core Mat 1 Pilates Class (classical, of course!). You can do this, even if you are a beginner! This Power Pilates program is based on the principle that "before working the periphe ...[Read More]
“Lunge” Row
a.k.a. "Split Lunge Lat Pulldowns with Rotation" You can do this single arm row in either ET (lat) or IT (teres major). I do this exercise multiple times a week: it’s a wonderful total body exercise. ...[Read More]
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Nasal Breathing & Training
NASAL BREATHING & TRAINING Concentric & Eccentric: CONCENTRIC: I nasal exhale on the concentric and I activate my pelvic floor along with my low abs, external obliques and transverse abs. This ...[Read More]
Sandbag Carry Workouts
Sandbag Carry: how to lap and carry the sandbag bear hug variations: forward, backward, laterally treadmill version front rack carry nasal breathing: inhale through your nose, exhale through your nose ...[Read More]
Week 4 Plyometrics
Warm-Up: 20 air squats 30 jump jacks Workout: 7:50 min, 30s W 15s R, 2 rounds of 5 exercises Equipment: jump rope JR: Alternate-Foot Step Star Jumps JR: Skier’s Jump Burpees JR: Double Unders
Week 3 Plyometrics
Warm Up: 20 air squats 30 jump jacks Workout: 8:40 min, 30s W 20s R, 2 rounds of 5 exercises Equipment: Jump Rope JR: Alternate-Foot Step Jumping Mountain Climbers JR: Bell Jump Squat Jumps JR: Twiste ...[Read More]
Week 2 Plyometrics
Warm Up: 20 air squats 30 jump jacks Workout: 9:30min: 30s W 25s R, 2 rounds of 5 exercises Equipment: Jump Rope, Soft Sided Medicine Ball (or dumbbell) JR: Bounce Step Wall Balls (or DB thruster) … w ...[Read More]
Week 1 Plyometrics
Warm-Up: 20 air squats 30 jump jacks Workout: 10:20 min: 30s W 30s R, 2 rounds of 5 exercises Equipment: jump rope JR: Bounce Step Squat Jumps JR: AFS Burpees JR: Forward Straddle
Week 1 Jump Rope
Warm-Up: 20 air squats 30 jump jacks Workout Jump rope 10:30 min 30 sec Work, 10 sec Rest, 3 rounds of 5 exercises Equipment: Jump Rope Bounce Step Alternate-Foot Step Side Straddle Forward Straddle ...[Read More]