Ok guys- Tuesday is not your typical strength and conditioning workout. We are introducing our Thoracic Bridge Development series. You have probably realized by now, how important it is to slowly get our joints prepared for gymnastics moves- like our wrist series that we have been doing for over two years. Today’s class will be a series to introduce new wellness movements that we will be sprinkling into classes…. Remember the middle split series? ( Frog rocks etc) This class will be similar. If mobility isn’t your strongest suit then yes this class will be very challenging, but you probably really need to be doing this type of class. Remember that flexibility and mobility are one of the key components to fitness. We won’t be able to do all the cool, sexy movements without paying our dues and getting our joints safely mobile, so we can perform all the cool and sexy exercises in the future. If you crave a traditional workout where you get sweaty and get some energy out- you can always come to the 6:30 pm Kettlebell Club class, or do your own workout during Open gym. Thanks for being open minded and trusting the process… Wednesday’s workout will be a gasser!
THORACIC BRIDGE DEVELOPMENT SERIES
1)
-2 min Rocking table stretch.
2)
-90s twisting bear (alternating sides)
3)
-90s supine shoulder extension.
4)
10r Supine shoulder extension walk.
5)
-90s seal stretch
6,7)
-90s each side “reach underneath” :
8)
-90s seal rock: alternate between seal stretch and cat stretch
9)
-90s Supine trap stretch
10)
-10 Reps supine thoracic band pull.
11)
-10 reps prone thoracic band pull.
12)
-90s elevated cat stretch
13,14)
-90s capsule stretch each side
15)
90s Inverted Cat
16)
10r HS Shoulder Flexion Press
17)
-60s Elevated thoracic bridge
18)
-30s rock and roll
19)
10r Elevated Thoracic Bridge Pushup
20)
-30s rock and roll
21)
10r Elevated Thoracic Bridge Hip Tap
22)
-30s rock and roll
23)
-5r Bridge Wall Walk with Hands
24)
– 30s Standing pike