3-2-09 – Moderate Intensity Day
Thorough and slow full body joint mobility session using the Intu-Flow program.
Performed 1 warmup round…
Repeat 8X, no rest between exercises, 1 minute rest at the end of each circuit. Exertion was kept between 50-80%:
15 lb clubbell mills, each arm
Alternating pistol spinal rocks
Mixed Grip Pullups
Quad hop burpees
15 lb clubbell two-handed side swipes
Lateral rock bottom lunges
Pushups with Perfect Pushup Handles (my review is here)
Rest 1 minute, doing vibrations throughout
Rating Perceived Technique was 8/10
Rating Perceived Effort was 6-7/10
Rating Perceived Discomfort was 0-1/10
Full Body Vibration and 2 minutes rest
BodyFlow practice: squat creep, shin twist, knee switch, descending shin roll, shinbox switch, hip snap shinbox switch, long leg creep, leg swoop, elevated scorpion, dragon twisting into seated spinal twist, and springing tripod.
Non-stop Spinal rocks from the Be Breathed program for a final core strength challenge:
10 single-leg left side
10 single-leg right side
10 dropping feet spinal rocks
Notes: Great session today. Exertion was noticeably lower than the last time I did this one, and I upped the repetitions on several exercises. I will end the day with Forest Flow and Flock of Pigeons from the Prasara Instructional DVD later tonight before bed. I’m looking forward to tomorrows two-handed clubbell training day. Going to make a whole-foods banana berry smoothie and then it’s Hawaiian Pork with pineapple that has been teasing me from the crock pot all day.
To your health and success,
Fitness Professional and CST Athlete