Equipment needed: Large loop band, yoga blocks

Equipment needed: yoga blocks, chair, wall space, large loop band

Equipment needed: 2 yoga blocks, chair, wall space

Active Flexibility - Full Body - September 09 Key Takeaways - Emphasis on maintaining proper form and alignment during exercises, especially for complex movements like bridges - Importance of engaging multiple muscle groups simultaneously (e.g. quads and upper body in bridges) - Progressive difficulty in exercises, building from basic movements to more advanced variations - Focus on active flexibility rather than passive stretching for improved functional mobility Topics Warm-up and Core Activation - Started with assisted knee tucks using a yoga block for support - Progressed to reverse crunches without the block for increased core engagement - Emphasized slow, controlled movements and proper breathing techniques Hip and Leg Mobility - Performed side-lying leg lifts with external rotation to target hip flexors and rotators - Incorporated thoracic twists and superman lifts for full-body engagement - Utilized child's pose and other stretches between intense exercises for recovery Upper Body and Shoulder Work - Executed prayer pose with elbows on yoga block to improve shoulder mobility - Focused on scapular depression and chest opening during bridge preparations - Emphasized proper hand and arm placement for reduced wrist strain in bridges Bridge Progressions - Detailed instruction on proper bridge form, emphasizing hip height and leg engagement - Worked on "cinnamon roll" concept for advanced bridge, focusing on chest-to-wall connection - Addressed common issues like maintaining hip height while attempting to curl the upper body Active Flexibility Concepts - Discussed the importance of engaging opposing muscle groups during stretches - Emphasized the sensation of "lengthening" rather than passive stretching - Encouraged controlled breathing to help the nervous system adapt to intense stretches

Topics Warm-up and Shoulder Preparation - Conducted neck circles, arm rotations, and shoulder mobility exercises - Performed wrist push-ups (10 reps) to strengthen forearms and fingers - Executed prone Y-raises and T-raises (10 reps each, both arms) for back strength - Completed wall slides (5 reps) to improve shoulder flexion and scapular control Resistance Band Overhead Press - Kneeling position with large lift band for overhead press (3 sets) - Emphasized hip alignment, rib tucking, and scapular depression Wall Handstand Drills - Practiced controlled bailouts by twisting out from the wall - Focused on shifting hips away from the wall and landing with feet away from hands Alignment and Core Engagement - Floor exercise to find neutral spine and engage core muscles - Discussed accommodating individual anatomy (e.g., larger glutes) in alignment - Wall handstand holds (2 x 30 seconds) emphasizing rib tucking and hip extension