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TS8 ∞ Day 13 (Movement Is Medicine)

1. Warm-Up

*For as long as you need to get warm

I.e., running, dancing, jumping jacks.

2. Banded Leg Press x 8-10 reps

3. Leg Extension x 8-10 reps

We recommend doing them with some resistance, whether seated with weights or standing with resistance bands. If these options are unavailable to you, it’s okay; there’s another option. You can enter a modified Staff Pose (one leg bent, one leg out). You can come into a Reverse Table Top pose to make it more challenging. From this position, raise the straight leg up and down. You can add resistance with ankle weights.

4. Flutter Feet x 20 reps

5. Front Kick x 15 / leg

6. Jefferson Curl x 8-10 reps

7. Standing Knee-to-Elbow Twist x 15 / side

8. Hamstring Curl x 8-10 reps

If you don’t have access to a machine, resistance bands, + a door anchor (which we wholeheartedly recommend), you can use a dumbbell. Squeeze the dumbbell between your feet and lower & raise by engaging your hamstrings.

9. Garland Pose x 3-5 breaths

10. Calf Raises x 12-15 reps

11. Jump Squats x5 reps

12. Low Lunge Twist x 3-5 breaths/side

13. Happy Baby x 3-5 breaths

14. Reclined Big Toe Pose x 3-5 breaths/side

15. Crunches x20-30

16. Rolling on Back x3-5 breaths

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