YHC suffers from general SI joint inflamation – tends to stay at bay for most of the year but for a few weeks from time to time they flare and my legs are afire. A mobility workout was a great way to still workout without the running/jumping that sets it off even worse.

On another note – A goal for this year was to develop the strength to pistol squat (a one legged squat with your other leg straight out in front of you). I’ve got it down on my right leg, but still struggling on the left – this workout was built with greasing the hips + strengthening the pistol squat muscles.

Warmup:

• Arm Circles
• Mountain Climbers
• Peter Parkers
• Everest MCs
• Groiners

Vinyasa Crawls setup:

• Reach hands up to the sky – big stretch
• Forward fold – slight bend in the knee so as to not hurt yourself
• Rise halfway – look slightly up
• Forward Fold
• Hands on the ground – step back to plank – 5 push ups, 5 mountain climbers
• Up into cobra/updog
• Down to Downward Dog
  • Round 1: Back and forth Up/Down dog for 10 rounds – loosen up the spine
• Step your feet forward slowly
• Slowly rise up – one vertebrae at a time, back to start

MOBILITY

Warmup Salutations across the parking lot – baby bearcrawl w knees just above ground line to line, at each line:

• First half: Starting in flatback bearcrawl
  • Updog / downdog
  • Hop to forward fold
  • Slowly rise
  • Reach hands up to the sky – big stretch
  • Forward fold – slight bend in the knee so as to not hurt yourself
  • Rise halfway – look slightly up
  • Forward Fold
  • Jump back to plank – 5 push ups, 5 mountain climbers
  • Flat back bearcrawl to next line – repeato (16 lines total)
• Second half: Starting in flatback bearcrawl
  • Leg unders x5 each side
  • Updog / downdog
  • Hop to forward fold
  • Slowly rise
  • Reach hands up to the sky – big stretch
    • 10 body weight squats
  • Forward fold – slight bend in the knee so as to not hurt yourself
  • Rise halfway – look slightly up
  • Forward Fold
  • Jump back to plank
  • Flat back bearcrawl to next line – repeato (16 lines total)

Mosie to the wall/ledge – It’s a dream of mine to get smooth pistol squats – been working on different variations of how to scale up to this – my favorite is elevated box squats with off leg down

• 5x each leg – one leg on ledge, one wall down – 1 legged squats – use hands or bottom leg as brace if necessary – the less the better!

Mary

• Hanging ab series – while hanging on the bar
  • 1 minute hang
  • Alternating knees to chest x 10
  • Leg raises x 10
• Homer to marge
  • Both legs x 10 – escalating hold – 1 second, 2 second, 3 second, up to 10 second active hold at top
  • Right leg x 10 – escalating hold
  • Left leg x 10 – escalating hold

IN NEED OF Q’S – for both bootcamp and mobilty workouts – WHOS UP?! Great chance to flex your creative Q muscles…