10/04/2020 LIMBER12

10:50

"El día menos pensado pasa"


ESTIRAMIENTO



Roller y ball de Defranco limber 11 


 - Lateral roll outside x10up&downs


- Lateral roll inside touching  x10up&downs

 - Ball roll piriformis (glute zone search for trigger points) as deep as tolerable

 NO ESPACIO- Windshield wipers knee 90º head looking opposite the motion 
         look for the lumbar stretch

- Gato/vaca y urvamuka savasana -> balasana

- Rollover roll on your back, try to reach floor with toes. Every time you go forward you open you leg and reach.

 - Open legs prono, bend knees back and forth

 - Fire hidrant: elbows straight, motion coming from the hip

- Lagarto 
** buscar tips forma en internet

 - Cossack walks, using something for balance
         focus: heel of the coiled leg is touching the floor, full plant on the floor

 - Glute stretch sitting

floor leg is straight ^^^lean forward.
finish hugging leg for more glute stretching.

 - hip flexors stretch
** Empezar a intentarlo en pared

- hip hinger brick + platform: toes and heels
               focus in pressing the brick all the time

- uttanasana

TIEMPO: 39:50








  

Comments

Post a Comment

Popular posts from this blog

19/04/2020 ESTIRAMIENTO

Image
"..." ... ESTIRAMIENTO Roller y ball de Defranco limber 11 video entero  - Lateral roll outside touching vastus lateralis, iliotibial tract and biceps femoris? x10up&downs - Lateral roll inside touching adductor and lower sartorius? x10up&downs ** duele más la pierna derecha, por fuera y por dentro dentro 2/3 hacia abajo uf - Ball roll piriformis (glute zone search for trigger points) as deep as tolerable * usando el palo para apretar más - Windshield wipers knee 90º head looking opposite the motion           look for the lumbar stretch - Gato/vaca y urvamuka savasana -> balasana - Rollover roll on your back, try to reach floor with toes. Every time you go forward you open you leg and reach. - Open legs prono, bend knees back and forth - Fire hidrant: elbows straight, motion coming from the hip - Añadir lagarto después de fire hydrants - Cossack walks, using something for bal...
Read more

22/04/2020 CARDIO, BOUNCE, CORE

CARDIO as usual ** tiptaps cuestan mucho, no sé por qué BOUNCE - Estirar hombros pared y bíceps pared ** bote atrás es difícil por hombros -Behind the back 1 min  24 -Front cross 1 min 58 -Ochos alante a atrás 1 min 10 -Ochos atrás alante 1 min 11 -In&outs izq 1 min -In&outs dcha 1 min **Step past line and forward 22/04/2020 STRETCH BEHIND FRONT 8 FWD 8RWD I&O LEFT I&O RIGHT CORE para antiflexion: triple giro de goma en KTB: los botes harán que el ejercicio sirva;...
Read more

28/03/2020 DOS ENTRENOS PREVIOS COMBINADOS Y CORE

Image
Calentamiento: 2x - Arm skipping 3 x 8''skip+4''rest - Jumping jacks 1' - Arm skipping 3x 8''skip+4''rest - Jumping jacks 1' - Active rest 1' *jumping jacks las manos llegan a tocarse arriba en el tope 1x - skipping legs 1' - Arm skipping 3x 8''skip+4''rest - Active rest 1' *jumping, leg skipping con zapatillas o planta ampollas Estiramiento: - Rodillo en gemelos: punto gatillo  * en gemelos normal una pierna sobre la otra para meter intensidad. - Rodillo en gemelos: samurai - Estiramiento contra pared: foco en gemelo -> foco en tobillo - Perro boca abajo sobre una sola pierna:              foco en elevar isquiones             foco en contraer cuadriceps             foco en estirar pierna Roller y ball de Defranco limber 11 video entero  - Lateral roll outsid...
Read more