Monday 11th April 2016

Elements – W2D1

Let’s try again :)

Did this at home

5 x each of:

  • finger pulses
  • knuckle pulses
  • thumb pulses
  • Open hand to clenched fists
  • Fingers closed to splayed fingers
  • “Vulcan Sign”
  • Index finger and pinky finger splay
  • Fingers rolling into palm and roll out to open hand
  • Towel Twists

10 x each of:

  • Elbow rotations
  • Hand Heel raises
  • Side to sides (fingers facing out to sides)
  • Fingers backward
  • Back of hands
  • Fingers facing forward, leaning the shoulders past the wrists

Arm/shoulder warm up:

10 x Arm circles each direction/each arm
10 x Shoulder crossing

Shoulder Warm-Up with Stick

20 x Arms wide overhead with stick
20 x Arms narrow overhead with stick
20 x Hands behind back with stick, hands up
20 x Hands behind back with stick,

10 x squat up/down holding foam roller

20 x rocking bac and forth

20 x hip openers ES

20 x hip openers both together

60s hold of each:

  • A-Frame stretch
  • Lunge
  • Full monkey twist (this feels easier than assisted, possibly cuz I was using the foam roller…)
  • Cobra


2 min slow walk

2 min rest (writing this)

2 min slow walk

Concentrated on pushing heels down, lifting hips, placing hands slowly and breathing.


1m20s pushing and lifting high

1m just pushing, not lifting

1m normal – trying to roll weight over properly

Feet and calves tired so saving myself for painful frog


3 x 1m

Don’t think I did anything else. 

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