Mom’s Daily Practice

  • *B = Breath

    1. Jackhammer: 1min

    2. Baby squats: 1min

    3. Down & Ups:

      • 4x to back

      • 4x to plank -> 1B downward dog -> 1B in plank

    4. Pseudo-hang: 35sec

    1. Overhead arm raises: 1.25’s x 15

    2. Bent-over shoulder extensions: 1.25’s x 15

    3. Supine leg extensions: 6.5lbs x 20 / leg
      *(4lbs DB + 1.25’s)

    4. Seated leg curls: orange x 25

    5. Wall calf stretch: 30sec / side

    6. Wall tibialis raises: 5x w/ 3sec holds + 10x without holds

    7. Seated butterfly stretch: 14.5lbs DB’s; relax into stretch 20sec -> contract once (as shown in video) for 5sec -> relax another 20sec

    1. Full hang: 20sec

    2. Air squat: 7 reps w/ 3sec pause at deepest possible depth (lower slowly so that it takes 4s minimum to get from top to bottom; use metronome for both lowering and holds)

    3. Push-ups: knee push-ups on parallette handles x 5
      *Only slightly longer stance than tabletop; lower as far down as able to complete all 5 reps

    4. Romanian deadlift (RDL): 14.5lbs DB’s x 15
      *14.5 = larger DB’s w/ 5lbs plates

    5. Rope row: 20lbs x 15

    6. Side bends (Roman chair): 7 / side

    1. Wall chest openers: 30s each:

      • Hand at shoulder height

      • Hand at top of head height

      • Arm bent

    2. Twist flop: 1min

    3. Standing stillness: 1min

    4. Seated meditation: 5min

    5. Savasana: 5min

New Homework (Beginning Aug 2022)

  • Breathing:

    • Supine lying breath awareness (1min)

    • Seated breath awareness (1min)

  • Base position movement (1min each):

    • Tabletop / child’s pose

    • Kneeling (1m / side)

    • Squat

    • Supine

    • Squat

    • Standing fold

    • Downward dog

    • Bear cub (moving table top)

    • Prone (can be on chest or side of body)

  • Round 1

    • Bear (1min)

    • Pseudo hang (45sec)

    • 90-90 push-ups (12; 6 / side)

    • RB pulls (black RB x 10 rows + 10 pull-downs)

    • Seated pancake (move 1-2” after every 1-3 breaths as you slowly relax into the stretch; hold deepest position for 5 breaths before slowly coming up 1 breath at a time)

  • Round 2

    • Monkey (8x; 4 / direction)

    • Pseudo hang (5 scapula circles each direction)

    • 90-90 push-ups (12x)

    • RB pull-apart (red RB x 6 slow pulls to upper chest)

    • Horse stance (8 breaths)

  • Round 3

    • Crab bridge (8x)

    • Pseudo hang (5 scap circles each direction)

    • 90-90 push-ups (12x)

    • RB external rotation (red RB x 8 / arm)
      *Elbows at sides, underhand grip near shoulder width

    • Standing pike stretch (same method as pancake stretch)

  • Cool-down:

    • Resting squat (1m)

    • Savasana (3m)

 Beginning 4-29

Alternate between A / B sessions below

Session A

Warm-up

*Perform gentle movements of the type / body part listed

  • Bouncing: 1-5min

  • Neck: 1min

  • Arms: 1min

  • Downward dog: 30-60sec

  • Squat: 1-5min

Core / Shoulder Prep

*Plank, side plank, and bird dog can be increased by 1sec every 1-3 sessions

Strength, Part 1 (2-3 rounds, 1min btw exercises)

  • Overhead press (alternate arms): 4lbs x 15/arm; 6.5lbs x 10/arm
    *Aim to increase by 1 rep every 1-2 sessions; when 4lbs reaches 20x, increase to 6.5 on first set and 9 on 2nd set

  • Dumbbell Rows: 6.5lbs x 12; 9lbs x 10
    *Aim to increase by 1 rep every 1-2 sessions; when 6.5lbs reaches 15x, increase to 9 on first set and 11.5 on 2nd set

Strength, Part 2 (2-3 rounds, 1min btw exercises)

  • In-line lunge (sticks for assistance, alternate legs): 6/leg
    *Couldn’t find good video. With all weight on one foot, bend that leg and reach other leg behind you so that toes are barely on the ground, then stand back up and switch legs. Focus on your butt doing much/most of the work. Aim to increase by 1 rep per side every 2-4 sessions.

  • Bicep curls (alternate arms): 9lbs x 13/arm
    *Aim to increase by 1 rep every 1-2 sessions; when you reach 17x, increase to 11.5lbs

  • Tricep extensions (alternate arms): 9lbs x 8/arm
    *Aim to increase by 1 rep every 1-2 sessions; when you reach 15x, increase to 11.5lbs (unlike video says, you don’t necessarily need to touch the floor with the weight)

Cool-down (1x)

  • Chair split squat: 3 reps + 10sec hold

  • 90-90 sit: 1min / side

  • Resting squat: 1-3min

  • Lat-tricep stretch: 1min (no weight, elbows/forehead on floor)

  • Cow face stretch: 1min / side

  • Wall pec stretch: 1min / side

Session B

Warm-up

*Perform gentle movements of the type / body part listed

  • Bouncing: 1-5min

  • Neck: 1min

  • Arms: 1min

  • Downward dog: 30-60sec

  • Squat: 1-5min

Core / Shoulder Prep

*Plank, side plank, and bird dog can be increased by 1sec every 1-3 sessions

Strength + Mobility, Part 1 (2-3 rounds, 1min btw exercises)

  • Trap-3 raise (3s at top, 3s lower): 1.25lbs x 8

    *Aim to increase by 1 rep every 1-2 sessions; @12x, increase to 2.5lbs and drop to 8 reps again

  • Pullover (3s lower): 6.5 x 12
    *Aim to increase by 1 rep every 1-2 sessions; @15x, increase to 9lbs and drop to 8-10 reps

  • Pike Good Morning (3s lower, 3s hold): 6.5 x 6
    *Keep reps @ 6 and aim to increase depth over time; if weight begins to feel too light, increase to 9lbs
    **Couldn’t find good video. Hold DB on upper back and fold forward with straight legs. Keep back flat as long as you can and then let it round and your head lower at the end to fold as deeply as possible.

Strength + Mobility, Part 2 (2-3 rounds, 1min btw exercises)

  • Butterfly (3s holds at bottom): 9lbs DB’s x 8
    *Keep reps @ 8 and aim to increase depth over time; if weight begins to feel too light, increase to 11.5lbs

  • Horse stance squats (10s holds): 5-step horse stance x 3
    *Gradually build depth (gradually build from workout to workout, rep to rep, AND set to set)

  • Cuban rotation: 6.5lbs x 12
    *Aim to increase by 1 rep every 1-2 sessions; for any set of 15+, increase by 2.5lbs on the following set

Cool-down (1x)

  • Chair split squat: 3 reps + 10sec hold

  • 90-90 sit: 1min / side

  • Resting squat: 1-3min

  • Lat-tricep stretch: 1min (no weight, elbows/forehead on floor)

  • Cow face stretch: 1min / side

  • Wall pec stretch: 1min / side

MONDAY, 2-7-22:
*Updated #’s on 4-6-22

Warm-up

  • Tabletop (2min)

  • Standing movement flow (1min)

  • 6 rounds of…

    • 10sec hang

    • 10 overhead arm raises

    • 10 bent-over shoulder extensions

  • Standing movement flow (1min)

  • 5 rounds of…

    • Push-ups x 8 (heavy + light band)

    • Split squats or good mornings

    • Chair pull-ups x 5

    • Rest 1min

  • Standing movement flow (1min)

  • 4 rounds of…

    • Cuban rotation x 8 (7lbs)

    • Pillow crunch x 12

  • 5min feel-good movement flow

  • 5min savasana

MONDAY, 12-6-21:

Warm-up

  • Tabletop (2min)

  • Free-form (supine, 3lb dumbbells, 2min)

  • Floor touches (5lb DB’s, 15x)

Hanging + Arm Raises

  • Gentle hang warm-up

  • 30sec light band hang

  • 30sec full bodyweight hang

  • 11x arm raises (3lb DB’s)

  • 11x bent-over shoulder extensions (3lb DB’s)

Primary Movements

  • Split squats (8462 tempo, 3 sets of 3, minimal stick use, 1min between sides)

  • Push-ups (5 sets of 15+ second negatives on knees; be sure to engage upper back; 2min between sets)

  • Pull-ups (4 sets of 3; 5353 tempo; 2m rest between sets)

  • Side-lying Cuban rotation (3 sets of 7 w/ 3lb DB’s; 4240 tempo; 1min rest between sides)

Cool-down

  • 2min frog stretch

  • Savasana

Daily Practice (9-25-21):

Perform each 1x:

  • Free-form slow floor movement (2min)
    *1 or both hands always touching floor; weight only on hands/feet

  • Hang

  • Wall-assisted free-form single-leg standing movement - left leg up (1min)

  • Hang

  • Wall-assisted free-form single-leg standing movement - right leg up (1min)

  • Hang

Perform each 3x:

  • Up & downs to chest (5 or more)

  • Ring up & downs to back (5 or more)

  • Mon/Wed/Fri: Split squats (5 or more per leg; pause 3sec at bottom)
    *Front foot on block; 48” stick in each hand

  • Tues/Thurs: Side squats (5 or more per leg)
    *Bending leg on block; use stick(s) for assistance

Perform each 1x:

  • Tabletop hip semi-circles (5 / side; pause @ donkey kick)

  • Tabletop reach (5 / side)

  • Hip swivel (3 / direction)
    *Cross-legged forward reach -> front leg behind to side bend -> roll over back and repeat on opposite side -> back leg to front cross-leg -> repeat cross-leg reach (this is 1/2 of 1 rep — reverse in other direction for 1 full rep.

Weekly Practice (8-29-21):

Monday-Friday
(Same routine all days)
3 rounds:
— 30sec hang stretching from bar
— 1min rest

3 rounds:
— Front & back scales (5 / side)
— Diagonal rotations (5 / side)
— Split step (1 / direction)

3 rounds:
— Tabletop reach (5 / side)
— Standing forward fold (30sec)

Daily Practice (6-7-21):

  • 1x plank (maximum time, log below)

  • Maximum total hanging time in 10-15 minute window

  • Arm raises (2lb; palms facing floor on all 3)
    *Can increase to 3lb once doing 15 of each

    • 10-15 side raises

    • 10-15 front raises

    • 10-15 bent-over back raises

  • Squat (1-minute SLOW motion lowering + 3-minute resting squat)

  • Couch stretch (1 minute per leg)