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  • Fitness Gift Guide December 5, 2020

    Hi! I'm Dr. Sara Solomon, athlete and physio.

    Here's my list of the hottest gifts to buy for your favourite fitness enthusiast. When you give someone a great fitness gift, you help them restock their confidence, encourage them to keep pushing, and help them enjoy the process.

    There are items that I own, use and recommend. These are affiliate links. Thank you for supporting me and helping me continue to create content for you♡

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    Recovery Game-changers

     

    Heated Kneading Foot Massager

    Not sure what to get your friends/family for Christmas? Get them a Foot Massager! It will be their favourite gift EVER! Not joking! 

    This is my Review of the Naipo Foot Massager.

    ✅ Click to Get it Here (note: this link is for the USA amazon site. If you are shopping from Canada, then visit the Canadian amazon site for a better price in CDN dollars).

     

    Massage Gun

    Thinking about getting a massage gun? or - Do you have a massage gun and you aren't sure how to use it? Then watch this video. I'll show you how to use it for warming up, mobility training, recovery (minimizing DOMS), and for treating trigger points. I also teach you how to use the AchedAway Pro.

    ✅ ACHEDAWAY PRO $25 off: Code SARA. Click to get it here. (this link works worldwide).

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    Fitness Clothing

    Nowadays, athleisure clothing is the norm and leggings are as ubiquitous as crabgrass.

    TYC guarantees you'll look and feel your best when you're grinding it out at the gym or just working at your desk (with a foot massager under your feet).

    10% OFF CODE SARA: Click here for the new releases! (worldwide)

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    Stocking Stuffers:

     

    Protein Bars:

    Everyone deserves a treat sometimes. These insanely delicious bars are packed with protein, not sugar. I recommend the salted toffee pretzel, apple pie, and peanut butter crunch!

    15% OFF Code DRSOLOMON: Click here for BSN Crisp Bars (USA only).

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    Fitness Equipment:

     

    Jump Rope:

    This is an affordable and portable home workout! Need lessons and workouts? Sign up for my free jump rope lessons and workouts here.

    Buddy Lee made this pink jump rope exclusively for my TeamSS followers! It's pink and has my SS logo on it!

    Click here to get the rope (worldwide) and if you prefer amazon, click here (for USA).

     

    Sandbags:

    These are such a versatile training tool for your home gym. Use it for sandbag carries, sandbag squats & deadlifts, sandbag floor and overhead press, sandbag cleans, sandbag tosses and more! I teach you how to use these in both my 30-Day Igniter program and my Strength Academy. I recommend beginners start with the 60 lb sandbag. You can fill it up with 40 lbs of sand to start: I have a tutorial on my youtube for how to do this.

    10% OFF code SS10. Click here (worldwide)

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    Fitness Programs:

    If you want to buy one of my home fitness programs for a friend or family member, please email me and I can organize this for you!

    Strength Academy Membership. Monthly membership (let me know how many months you want to purchase). If you have back pain or other aches and pains, decreased hip/shoulder/t-spine mobility, diastasis recti, urinary incontinence, and a numb vagina, then I recommend my Strength Academy.

    Splits Program: one time purchase. If you are looking to get started with core training and hip mobility training, this is for you.

    30-Day Igniter 10-minute Home Workouts: Season 2 Challenge starts Jan. 4, 2021. These are 10-minute home workouts. Minimal equipment is required.

    Fat Loss Fast e-Book: Flexible Approach to Fasting for Fat Loss. If you want to learn how to stop making your diet a blip on your radar (but still get results), then you'll love this.

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    Hi! I’m Dr. Sara Solomon, athlete and physio. Here’s my list of the hottest gifts to buy for your favourite fitness enthusiast. When you give someone a great fitness gift, you help them restock their confidence, encourage them to keep pushing, and help them enjoy the process. There are items that I own, use and recommend. These ...
  • Apple Pie Oatmeal March 16, 2020

    You only need 5 minutes to prepare this easy recipe for microwave Apple Pie Protein Oatmeal.


    Ingredients

    • 1/2 cup rolled oats (I used Bob's Red Mill 5 Grain Rolled Hot Cereal)
    • water
    • 1 chopped apple (leave the skin for the sake of fibre!)
    • 1/2 scoop BSN Syntha-6  Protein Powder in SALTED CARAMEL.
    • cinnamon and nutmeg

    Recipe

    • Add 1/2 cup of water to 1/2 of oats. Microwave for 2 minutes.
    • While waiting, wash and chop an apple into small pieces. Leave the skin for the sake of fibre.
    • Add cinnamon and nutmeg and 1/2 scoop of whey (salted caramel) to your hot oatmeal. Also add 1/4 cup water. Mix.
    • Add your apple.
    • Makes 2 servings. Store the extra serving in the fridge for the next day.


    Nutritional Information

    Makes 2 portions. 1 portion is 195.2 calories, 3.4g fat, 31g carbs, 4.95g fibre, 11g sugars, 9.25g protein


    Also Recommended

    I've been an intermittent faster and a flexible dieter since 2012. I put together an entire system (an e-Book) that shows you how to make it work for your schedule, goals and eating personality. I call it the Fat Loss Fast System. It's a sustainable approach to eating. I really enjoy helping people who love the daily process ... people who love finding value in making choices that are right for their body. When it comes to body recomposition and fitness, I believe that fixation on the endgame is the reason why people become so disappointed and end up throwing in the towel. My passion is teaching you how to love the daily process. That's the secret to long-term success!

    If you are strapped for time, and need 10-minute home workouts that use minimal equipment, then I invite you to join my 30-Day Igniter Home Workout Program. What is the 30-Day Igniter? It's my 10-minute HOME video workout program. It combines strength training, jump rope training and pilates. I teach you how to breathe during your workouts, how to activate your muscles (including your pelvic floor), how to move within your current mobility, and most importantly, mindset training! This is a mind and body transformation.  All I need from you is 10 minutes a day for the next 30 days

    xoxo Sara

     

     

    You only need 5 minutes to prepare this easy recipe for microwave Apple Pie Protein Oatmeal. Ingredients 1/2 cup rolled oats (I used Bob’s Red Mill 5 Grain Rolled Hot Cereal) water 1 chopped apple (leave the skin for the sake of fibre!) 1/2 scoop BSN Syntha-6  Protein Powder in SALTED CARAMEL. cinnamon and nutmeg Recipe Add 1/2 cup of water to 1/2 of ...
  • Planks Routine January 19, 2020

    Here is a real time PLANK workout. Do it with me! I made 2 video versions:

    Version 1 = 15-minute Full-length video with exercise demos/explanations. I suggest you do this the first time.

    Version 2 = 9-minute Edited video without demos/explanation. Once you are familiar with the exercises, do this version to save time.

    As you improve, increase the duration of the plank holds. In this video, I do 30s holds.


    Here is a list of the exercises in this workout:

    • Wrist warm-up
    • Scapular push-ups
    • Plank
    • Plank with alternating R and L straight leg raises
    • Quadruped shoulder taps
    • Plank shoulder taps
    • Side plank frogger hold (R & L)
    • Plank mountain climbers
    • Plank Tucks
    • Plank mountain climbers with diagonal leg kick
    • Plank walk with glide discs
    • Copenhagen planks (R & L)

    Version 1: 15 minutes


    Version 2: 9 minutes

    Here is a real time PLANK workout. Do it with me! I made 2 video versions: Version 1 = 15-minute Full-length video with exercise demos/explanations. I suggest you do this the first time. Version 2 = 9-minute Edited video without demos/explanation. Once you are familiar with the exercises, do this version to save time. As you improve, increase ...
  • Splits Routine January 19, 2020

    This is my 85 minute real-time splits routine. I suggest you do this routine once a week in full. There is a method to my madness: the sequence matters.

    If you want to improve your hip mobility and overcome pain and tightness, then this is the routine you need to prioritize. Yes, it's long. Yes it's tedious. But it works.

    I call this routine, "THE PAIN IN THE ASS EXERCISES THAT NO ONE WANTS TO DO EXCEPT FOR PEOPLE WHO WANT TO BECOME ASYMPTOMATIC SEXY MOBILE BEASTS"

    During other days of the week, I suggest you select 2 exercises from this video that you know you need to work on. I have listed the exercises below this video. You can print the list.

    The purpose of this video is to teach you how to activate your core, to open up tight hip flexors and adductors, to learn how to fire the glutei max and med, and how to safely approach the splits.

    p.s. this is my 36" foam roller (except it's blue instead of green): I've had it since 2007 and it's still going strong.

    *Bird Dog with Hip ABD variation (I missed editing this into the main video, it's below the main video):


    Exercise List: (see below for the time stamps)

    Core Breathing

    Core activation: unilateral & bilateral

    TA activation on foam roller

    Tack and release hip flexors and do quad stretch and hold

    Hero and Reclined Hero Pose

    Prone: Right Glute Squeeze, Right Hip Extension, Right Hamstring Curl

    Prone: Left Glute Squeeze, Left Hip Extension, Left Hamstring Curl

    Supine: Glute Bridges: bilateral, unilateral

    Supine: Glide disc hamstring curls

    Supine: Squeeze ball between thighs

    Quadruped: squeeze ball between thighs

    Good girl, bad girl

    Piriformis Stretch (activate glute)

    Froggers

    Bird Dog

    *Bird Dog with Hip ABD variation (I missed editing this into the main video, it's below the main video)

    Seated hip flexion, Knees straight and Straddle variation.

    Stand up: stand 1 leg, hold, repeat other side (hold onto something as needed). Then do the hip ABD dance style holding onto something.

    Bend over: sway hips side to side

    Squat down and up a few times, hold bottom position: open legs and hold.

    Side Lunges

    Straddle: stretch to side, other side, pancake

    Middle splits

    Supine with band: flex and extend knee.

    Supine with band: Resist hip extension with band dynamically, hold end range.

    Supine with band or hands: straighten knee then resist hip extension isometrically, and see if you get more hip flexion

    Reverse lunges with glide discs

    Activate glute (like couch stretch).

    Modified lunges, straighten back leg and hold. Drop to pigeon

    Front splits


    TIME STAMPS:

    This is my 85 minute real-time splits routine. I suggest you do this routine once a week in full. There is a method to my madness: the sequence matters. If you want to improve your hip mobility and overcome pain and tightness, then this is the routine you need to prioritize. Yes, it’s long. Yes it’s ...
  • Coupon Codes January 19, 2020

    Til You Collapse Apparel: The fitness apparel I wear online is by Til You Collapse. You can use code SARA for 10% off. It fits true to size. I'm 5'6", 135 lbs, 34C, and wear size small.

    60 lb StrongFit Sandbag. Use code SS10 for 10% OFF

    My 30-Day Igniter Challenge: Use code IGNITE10 for $10 OFF

    My Fasting eBOOK: Use code IGNITER for $15 OFF my Fasting eBOOK.

    BSN Supplements: code DRSOLOMON for 15% OFF. Free shipping on orders over $25. I recommend AMINOx (grape), SYNTHA-6 (salted caramel and Germanchokolatekake), CRISP BARS (salted toffee, chocolate caramel, peanut butter).

    Bodybuilding.com: code SARA15 for 15% OFF clothing, supplements and more. Some exclusions apply.


    Note: These are affiliate links and I will receive a commission. I am grateful for your support. I only recommend products that I use and love.

    Til You Collapse Apparel: The fitness apparel I wear online is by Til You Collapse. You can use code SARA for 10% off. It fits true to size. I’m 5’6″, 135 lbs, 34C, and wear size small. 60 lb StrongFit Sandbag. Use code SS10 for 10% OFF My 30-Day Igniter Challenge: Use code IGNITE10 for $10 OFF My Fasting eBOOK: Use code IGNITER for $15 OFF ...
  • Globo Gym Programming for Splits January 18, 2020

    GLOBO GYM TRAINING

    If you are training at the Globo Gym, you can still work on your S-pyramid. This is how I recommend you approach your sessions:

    1. Always start with the "Main Arch". I prioritize this because I know it's the secret to success. I am a fan of core activation/diaphragmatic breathing and the stomach vacuum. Once you feel primed, play around!

    2. I will purposely select exercises that utilize gym equipment (the machines). I like machines because I can really focus on stabilizing myself and generating tension through range of motion. I start with very light weight and pay attention to my nasal breathing and muscle engagement: I move slowly (like I'm moving through very think peanut butter). I also train unilaterally (1 limb at a time). I incorporate a lot of isometric holds to learn how to "feel" the desired muscles. NO EMPTY MOVEMENTS, so pay attention to every millimetre of movement. Could you stop on a dime at any point in the range? The answer should be yes.

    3. This next point is very important: I take into consideration how I feel. If I'm sore in a muscle group, then I will avoid it. Sometimes the best thing you can do is take a day off from your splits training. Always listen to your body.

    4. This is how I approach lower body training at the gym: I keep it simple. I do as many sets and reps as necessary to feel the BURN. I do extra sets/reps on my weaker side. Do NASAL BREATHING: inhale nose eccentric, exhale nose concentric. I start with very light weight. My priority is feeling the muscles engage. NO EMPTY MOVEMENTS ALLOWED.

    I do the same exercises session after session. Getting stronger requires repeating exercises. Less options = greater chances you will succeed. If you feel like you have to do 500 different exercises a week, you will put yourself into a freeze state, and you'll delay mastery. Mastery is doing the same things over and over.

    Leg Press machine: One leg at a time. I start with IT and do light weight and tons of reps until I feel my glute max on fire. Then I switch to ET until I feel my glute med on fire.

    Knee Extension machine: One leg at a time: I start with IT and I do isometric holds at the end range, and slowly lower eccentrically. I want my VMO (inner quad) to catch on fire. Then I switch to ET until I feel the outer quad catch on fire. I do sets with the foot pointed, and sets with the foot flexed.

    Hamstring Curl Machine: One leg at a time: I start with IT and I do isometric holds at the end range, and slowly lower eccentrically. I want my inner hamstring to catch on fire. Then I switch to ET until I feel the outer hamstring catch on fire. I do sets with the foot pointed, and sets with the foot flexed.

    Hip Adductor Machine: Close the legs. I will hold isometrically for 15-30 seconds in a variety of different ranges.

    Hip Abductor Machine: Open the legs. I will hold isometrically for 15-30 seconds in a variety of different ranges.

    Glute Kickback Machine (or cable kickbacks): not all gyms have this, but if your does: do it unilaterally, in IT and ET. With IT, do not arch the low back.

    Don't neglect ET chain muscles. The splits are internal torque, but we stabilize with our ET chain muscles. So you must not neglect training your ET muscles! That's why I also showed you how to do ET vs. IT exercises when you are using the machines at the Globo Gym. Improving your outer hamstrings, outer quads, and your glutei med muscles will also help you improve your hip mobility! The more balanced you are with ET and IT, the more likely your nervous system will give you consent to do the splits.

    SAMPLE: Globo Gym Splits Training Session.

    This is not set in stone. It will depend on the equipment you have available, and if the equipment is being used or not. Sometimes you can't superset if the gym is crowded.

    • Core stabilization: foam roller exercise
    • Superset Unilateral Knee Extension Machine (IT) with Unilateral Hamstring Curl Machine (IT). Start with light weight. Do 3 to 4 sets to failure. Goal: find your inner quads and inner hamstrings.
    • Superset ET knee extension and ET hamstring curls. Do it unilaterally (light weight) to find the inner quads and outer hamstrings. Then play around with heavier bilateral versions.
    • Unilateral leg press (IT). Do 3 to 4 sets to failure, each leg.
    • Unilateral ET leg press. Light weight and find your glute med.
    • Then do ET bilaterally on the leg press machine, heavy For ET, go heavy and do about 5 sets of 5-7 reps using ET action breathing.
    • Hip adductor machine: play with isometric holds at the end ranges. Then move through range of motion.
    • Hip abductor machine: isometric holds for ET activation. Focus on firing the glutei med. Do this 3 times.
    • Heavy hip abduction: do 5 sets of 5-7 reps (standing version), as heavy as possible, with ET action breathing.

    How Many Reps and Sets?

    IT:

    Start with IT activation: these are isometric holds. you will feel your IT muscles burning. Nasal breathing! Keep your face and neck relaxed.

    Then IT light training: once you activated your IT muscles: use lights weights and work unilaterally. Focus on feeling the muscles firing through the range of motion. Do as many reps as necessary until you fail. Inhale through your nose on the eccentric, exhale through your nose on the concentric. Keep your face and neck relaxed.

    Then IT heavy training: exercises until failure (so you'll have to be honest with yourself). We are targeting the PNS (parasympathetic nervous system). Get into a nice flow state by doing nasal breathing (inhale through your nose eccentric, exhale through your nose concentric, but when the going gets rough, you can exhale through pursed lips). For example, if you are doing IT leg press, you will stop doing reps when you honestly cannot do another rep. I like to say, "do it until your legs fall off". You can rest 90s between sets. Women typically need to do 4 sets to reach true failure. If you can reach it after 3 sets, then you can stop there. Men typically only need 2 sets to reach failure.

    ET:

    Start with ET activation: these are isometric holds: you will feel your ET muscles burning. Hold until you feel like you are going to explode. Nasal breathing! Keep your face and neck relaxed.

    Then ET light training: once you activated your ET muscles: use lights weights and work unilaterally. Focus on feeling the muscles firing through the range of motion. Do as many reps as necessary until you fail. Inhale through your nose on the eccentric, exhale through your nose on the concentric. Keep your face and neck relaxed.

    Then ET heavy training: we are trying to go full SNS (we are targeting the sympathetic nervous system). So go as heavy as you can and work bilaterally. You will last for about 5-7 reps. If you can do more than that, then the weight you selected is not heavy enough, and you won't achieve the stimulus we are going for.  Do about 5 sets total, and rest no more than 30-45s between sets so that you keep yourself hyped up in the SNS. Do the "ET ACTION BREATHING" like I describe in the videos: yell "zzzzaaaahh"!

    Regarding unilateral work: always establish the weight and reps on your weaker side first. Then use the same weight and reps for the stronger side.


     

     

    GLOBO GYM TRAINING If you are training at the Globo Gym, you can still work on your S-pyramid. This is how I recommend you approach your sessions: Always start with the “Main Arch”. I prioritize this because I know it’s the secret to success. I am a fan of core activation/diaphragmatic breathing and the stomach vacuum. Once ...
  • Nasal Breathing January 10, 2020

    NASAL BREATHING 

    Concentric & Eccentric:

    CONCENTRIC: I nasal exhale on the concentric of an exercise.

    -concentric: when the muscle shortens. This happens when you move against gravity.

    -e.g. Squats: as I squat from the ground up to standing, I'm moving against gravity.

    ECCENTRIC: I inhale through my nose on the eccentric.

    -eccentric: when the muscle lengthens. This happens when you lower something (move with gravity).

    -e.g. Squats: as I squat down to the ground, I'm moving with gravity.


    Establishing Your Mobility:

    Note: mobility refers to your active range of motion (i.e. how far you can move your joint with muscular control). Flexibility, however, refers to your passive range of motion (i.e. how far your joint can be moved, regardless of muscular control).

    How do you know what your true mobility is? It's easy to figure out because breathing and mobility are related.

    Inhaling (through your nose) is related to mobility. You cannot inhale past your mobility. This gives you feedback when your mobility ends. This means you can create your own standards for movement. If you move past your ability to inhale, then you are no longer engaging the correct muscles.

    Should you squat "ass to grass"? Not unless you have the mobility to do so. I recommend you squat within your mobility (unless you want to hurt yourself). So for example, when you are descending into a squat, inhale through your nose. The moment you can no longer inhale is when you stop descending into your squat. That is your official squat bottom position ... it represents your true mobility. If you were to descend any lower, it would mess up your breathing and you would lose engagement of your external obliques (and you would end up butt winking). Exhale through your nose when you stand back up.

    So how do you improve your mobility? If you lack structure and stability, then you will struggle to increase your mobility. The reason why I can do the splits ... it's because I spent a lot of time building my core structure and improving my spinal stability (hello, know you know why I became certified in Pilates!). If you are "Pelvis Presley" (i.e. you cannot stabilize and your pelvis moves all over the place), then other muscles (e.g. hip flexors, hamstrings) will tense up to compensate (to provide you with stability), which explains why your hip mobility is restricted. I truly believe the main arch (i.e. the core) is the one area that is always overlooked, and yet, it's where all the problems arise. That's why I ask you to do the 30-minute Classical Pilates routine at least once a week. I always say, "proximal stability for distal mobility"!


     

    NASAL BREATHING  Concentric & Eccentric: CONCENTRIC: I nasal exhale on the concentric of an exercise. -concentric: when the muscle shortens. This happens when you move against gravity. -e.g. Squats: as I squat from the ground up to standing, I’m moving against gravity. ECCENTRIC: I inhale through my nose on the eccentric. -eccentric: when the muscle lengthens. This happens when you lower ...
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  • Sandbag Carry Workouts December 30, 2019

    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. When the going gets tough, exhale through pursed lips. Grunt as needed.
    • squeeze your "pee pee kaka" muscles (your pelvic floor muscles). Engage your glutes and core. This will save your back.
    • I explain what to do if your back blows up.


    Week 1:

    I suggest you start with a 40 pound sandbag. If you find 40 lbs too easy, then try 60 lbs. If you don’t have one, you can do a farmer’s carry with 2 heavy dumbbells or kettlebells in each hand (like holding suitcases in each hand), or you can use a heavy 40lb bag of kitty litter (put a pillow slip around it so it doesn’t irritate your skin). 

    Warm up: 20 air squats (nasal inhale as you descend, nasal exhale as you squat back up)

    Treadmill version: 4 minute Sandbag Carry. I suggest you start at 3mph. Breathe in and out through your nose. When the going gets tough, you can exhale through pursed lips.

    Every time you drop the bag, do 10 sandbag (SB) squats. If you don’t drop the bag, then you don’t have to do squats. Inhale through your nose as you descend into the squats. Exhale through your nose as you squat back up. Refer to the Sandbag Tutorials Section for the sandbag squat video tutorial.

    No Treadmill: You can walk up and down your hall. Set a timer for 4 minutes. Every time you drop the bag, do 10 SB squats.

    Make a note of how many times you dropped the bag. If you used the treadmill, also note your speed and distance.

    Don’t make this bigger than it is. Just grab something heavy and walk.


    Week 2:

    Use the same sandbag as last week (unless you were able to carry it without dropping it last week, then I want you to use a heavier sandbag, or increase the speed on the treadmill to 3.2 mph). But this time, I want you to make an effort to drop it less times than last week. So if you dropped it 4 times last week, then see if you can only drop it 2 or 3 times this week. 

    Warm up: 20 air squats (nasal inhale as you descend, nasal exhale as you squat back up)

    Treadmill version: 4 minute Sandbag Carry.  Breathe in and out through your nose. When the going gets tough, you can exhale through pursed lips.

    Every time you drop the bag, do 10 sandbag (SB) squats. If you don’t drop the bag, then you don’t have to do squats.  Inhale through your nose as you descend into the squats. Exhale through your nose as you squat back up.

    No Treadmill: You can walk up and down your hall. Set a timer for 4 minutes. Every time you drop the bag, do 10 SB squats.

    Make a note of how many times you dropped the bag. If you used the treadmill, also note your speed and distance.


    Week 3:

    Use the same sandbag as last week (unless you were able to carry it without dropping it last week, then I want you to use a heavier sandbag, or increase the speed on the treadmill to 3.4 mph). But this time, I want you to make an effort to drop it less times than last week. So if you dropped it 3 times last week, then see if you can only drop it 1-2 times this week. 

    Warm up: 20 air squats (nasal inhale as you descend, nasal exhale as you squat back up)

    Treadmill version: 4 minute Sandbag Carry.  Breathe in and out through your nose. When the going gets tough, you can exhale through pursed lips.

    Every time you drop the bag, do 10 sandbag squats. If you don’t drop the bag, then you don’t have to do squats.  Inhale through your nose as you descend into the squats. Exhale through your nose as you squat back up.

    No Treadmill: You can walk up and down your hall. Set a timer for 4 minutes. Every time you drop the bag, do 10 SB squats.

    Make a note of how many times you dropped the bag. If you used the treadmill, also note your speed and distance.


    Week 4:

    Use the same sandbag as last week (unless you were able to carry it without dropping it last week, then I want you to use a heavier sandbag, or increase the speed on the treadmill to 3.5 mph). But this time, I want you to make an effort to drop it less times than last week. So if you dropped it 2 times last week, then see if you can only drop it 0-1 times this week. 

    Warm up: 20 air squats (nasal inhale as you descend, nasal exhale as you squat back up)

    Treadmill version: 4 min Sandbag Carry.  Breathe in and out through your nose. When the going gets tough, you can exhale through pursed lips.

    Every time you drop the bag, do 10 sandbag squats. If you don’t drop the bag, then you don’t have to do squats.  Inhale through your nose as you descend into the squats. Exhale through your nose as you squat back up.

    No Treadmill: You can walk up and down your hall. Set a timer for 4 minutes. Every time you drop the bag, do 10 SB squats.

    Make a note of how many times you dropped the bag. If you used the treadmill, also note your speed and distance.

    You can continue this every Sunday. The goal is to complete 400 metres (.25 miles) without dropping the bag. Once you can do that, either walk faster, increase the incline, or grab a heavier bag. Always up the ante! This will turn you into a beast. And remember, nasal breathing is going to really help you! Do it!



    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. When the going gets tough, exhale through pursed lips. Grunt as needed. squeeze your “pee pee kaka” muscles (your pelvic floor muscles). Engage your glutes and core. This will save your ...
  • Week 4 Plyometrics December 30, 2019

    Warm-Up:

    • 20 air squats
    • 30 jump jacks


    Workout:

    7:50 min, 30s W  15s R, 2 rounds of 5 exercises

    Equipment: jump rope

    1. JR: Alternate-Foot Step
    2. Star Jumps
    3. JR: Skier’s Jump
    4. Burpees
    5. JR: Double Unders

    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 December 30, 2019

    Warm Up:

    • 20 air squats
    • 30 jump jacks


    Workout:

    8:40 min, 30s W 20s R, 2 rounds of 5 exercises

    Equipment: Jump Rope

    1. JR: Alternate-Foot Step
    2. Jumping Mountain Climbers
    3. JR: Bell Jump
    4. Squat Jumps
    5. JR: Twister

     

    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: Twister  
  • Week 2 Plyometrics December 30, 2019

    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)

    1. JR: Bounce Step
    2. Wall Balls (or DB thruster) … watch the video demo below
    3. JR: Side Straddle
    4. Jumping Lunges
    5. JR: Twister


    Wall Ball & DB Thruster Demo:

    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) … watch the video demo below JR: Side Straddle Jumping Lunges JR: Twister Wall Ball & DB Thruster Demo:
  • Week 1 Plyometrics December 30, 2019

    Warm-Up:

    • 20 air squats
    • 30 jump jacks


    Workout:

    10:20 min: 30s W 30s R, 2 rounds of 5 exercises

    Equipment: jump rope

    1. JR: Bounce Step
    2. Squat Jumps
    3. JR: AFS
    4. Burpees
    5. JR: Forward Straddle


     

    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 December 30, 2019

    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

    1. Bounce Step 
    2. Alternate-Foot Step
    3. Side Straddle
    4. Forward Straddle
    5. High Step


     

    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 High Step  
  • Week 2 Jump Rope December 30, 2019

    Warm-Up:

    • 20 air squats
    • 30 jump jacks


    Jump rope 10:20 min …. Core Killer

    40 sec Work, 10 sec Rest, 2 rounds of 6 exercises

    Equipment: Jump Rope

    1. Bounce Step 
    2. Alternate-Foot Step
    3. High Step
    4. Bell Jump
    5. Skier’s Jump
    6. Full Twister


     

    Warm-Up: 20 air squats 30 jump jacks Jump rope 10:20 min …. Core Killer 40 sec Work, 10 sec Rest, 2 rounds of 6 exercises Equipment: Jump Rope Bounce Step  Alternate-Foot Step High Step Bell Jump Skier’s Jump Full Twister  
  • Week 4 Jump Rope December 30, 2019

    Warm-Up:

    • 20 air squats
    • 30 jump jacks


    4 minute Tabata 4 … Anaerobic threshold conditioning 

    20s work, 10s rest

    1 round of 8 exercises

    Equipment: Jump Rope

    1. 10s of HS, 10s of DU. (If you cannot do DU, do HS)
    2. 10s of HS, 10s of DU
    3. 10s of HS, 10s of DU
    4. 10s of HS, 10s of DU
    5. 10s of HS, 10s of DU
    6. 10s of HS, 10s of DU
    7. 10s of HS, 10s of DU
    8. 10s of HS, 10s of DU

     


     

    Warm-Up: 20 air squats 30 jump jacks 4 minute Tabata 4 … Anaerobic threshold conditioning  20s work, 10s rest 1 round of 8 exercises Equipment: Jump Rope 10s of HS, 10s of DU. (If you cannot do DU, do HS) 10s of HS, 10s of DU 10s of HS, 10s of DU 10s of HS, 10s of DU 10s of HS, 10s of DU 10s of HS, ...
  • Week 3 Jump Rope December 30, 2019

    Warm-Up:

    • 20 air squats
    • 30 jump jacks


    Workout:

    Jump rope 10:10 min … Endurance Builder

    50 sec Work, 10 sec Rest, 10 exercises, 1 round

    Equipment: Jump Rope

    1. Bounce Step (BS)
    2. Alternate-Foot Step (AFS)
    3. High Step (HS)
    4. Side Straddle
    5. Forward Straddle
    6. BS Forwards and BS Backwards
    7. AFS forwards and BS Backwards
    8. 4 BS —> 4 AFS —> 4 HS (repeat)
    9. X-Foot Cross
    10. Play around with BS and DUs


     

    Warm-Up: 20 air squats 30 jump jacks Workout: Jump rope 10:10 min … Endurance Builder 50 sec Work, 10 sec Rest, 10 exercises, 1 round Equipment: Jump Rope Bounce Step (BS) Alternate-Foot Step (AFS) High Step (HS) Side Straddle Forward Straddle BS Forwards and BS Backwards AFS forwards and BS Backwards 4 BS —> 4 AFS —> 4 HS (repeat) X-Foot Cross Play around with BS and DUs  
  • Week 1 Total Body December 30, 2019

    Warm-Up:

    • Core Activation
    • Shoulder Openers
    • Scapular Push-ups
    • Good girl/bad girl
    • Hip Shifts
    • Plie calf raises
    • 20 air squats


    Workout:

    10:30 min, 30s Work, 10s Rest, 3 rounds of 5 exercises

    Equipment: jump rope (JR), glide discs, dumbbells

    1. JR: Bounce Step (BS)
    2. Glide Disc Mountain climbers
    3. Sandbag Squats
    4. JR: (High Step) HS
    5. Bent Over Rear Delt Flyes (dumbbells)


    Sandbag Squat Tutorial


     

    Warm-Up: Core Activation Shoulder Openers Scapular Push-ups Good girl/bad girl Hip Shifts Plie calf raises 20 air squats Workout: 10:30 min, 30s Work, 10s Rest, 3 rounds of 5 exercises Equipment: jump rope (JR), glide discs, dumbbells JR: Bounce Step (BS) Glide Disc Mountain climbers Sandbag Squats JR: (High Step) HS Bent Over Rear Delt Flyes (dumbbells) Sandbag Squat Tutorial  
  • Week 4 Glutes December 30, 2019

    Warm-Up:

    • Core activation
    • Glute bridges
    • Good girl/bad girl
    • Single Leg Stance
    • Hip Shifts
    • Plie calf raises
    • 20 air squats


    Workout:

    8:40 min, 30s Work, 30s Rest, 4 rounds of 2 exercises

    Equipment: Sandbag (SB), Jump Rope

    1. SB front squats
    2. Double unders


    Sandbag Front Squat Tutorial

     

    Warm-Up: Core activation Glute bridges Good girl/bad girl Single Leg Stance Hip Shifts Plie calf raises 20 air squats Workout: 8:40 min, 30s Work, 30s Rest, 4 rounds of 2 exercises Equipment: Sandbag (SB), Jump Rope SB front squats Double unders Sandbag Front Squat Tutorial