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TS8 ∞ Day 21 (Movement Is Medicine)

1) Star Pose

Take as many breaths as needed, but at least 3-5.

2) Mountain Pose: Hip Circles

8-12 clockwise circles / leg

8-12 counterclockwise circles/ leg

3) Shrugs (Negative Reps)

8-12 reps

We will flex our trapezius muscle and hold our shoulders up for as long as possible while maintaining proper form and resisting gravity. It’s essential to use enough resistance, where it is challenging to keep your shoulders up. If this concept is confusing, look up negative reps on YouTube. 

4) Ragdoll: Weighted

3-5 breaths

Enter a ragdoll as you normally would, but now while holding a dumbbell or a kettlebell. 

Repeat exercises 1 – 4 at least twice, but three times is ideal. 

5) Jefferson Curls

12-16 reps

  1. Forget everything you learned about Deadlifts. 
  2. Stand on a plyobox or chair. 
  3. Use a moderate level of weight. 
  4. Exhale, tuck your chin to your chest, keep your legs straight.
  5. Ensure your spine is fluent as you reach past your toes.
  6. Relax your shoulders away from your ears, create space between your shoulder blades.
  7. Inhale, return to standing, work with your breath, and stay straight throughout the movement. Keep your glutes engaged the entire exercise.  

6) Sphinx Pose

3-5 breaths

7) Bow Pose

3-5 breaths

8) Back Extensions

12-16 reps

Repeat exercises 5 – 8 at least twice, but three times is ideal. 

9) Locust Pose

3-5 breaths

10) Staff Pose

3-5 breaths

11) Lizard Pose

3-5 breaths

12) Stepping On Chair Stretch

3-5 breaths

  1. Step onto a chair with one foot.
  2. Play around, and find an area of tightness.
  3. Hold and breathe into the tight muscle. 
  4. Repeat on the other leg. 

Repeat Poses 9 – 12 two times total.

13) Wind-Relieving Pose

16 breaths

14) Crunches

80 reps

15) Bicycle Crunches

80 reps

16) Savasana

for as long as needed

 

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