Begin each workout with the Eischens Yoga beginner sequence
Then do one of the following OR a combination of ALL of the following:(For rest, recovery, and mobility, Option D is highly recommended as it has the most mobility work)
A) runners warm up with running technique > skip > carioca > lunge > carioca lunge > 4 way crawl > cartwheels > handstand walking (if applicable)
B) running > skipping > carioca > lunges > crawling > cartwheels > army crawls > skaters > hip escapes > rolling forward > rolling backwards
C) medicine ball - Russian twists > up / downs > diagonal chops/lifts > lunge with twist > partner squat & chest pass > partner figure 8s > partner between legs to over the shoulder
D) runners warm up > Traveling ring drills (if available) > Wrist 40 drills > egg rock to forward and backward rolls to standing with legs only > Rope or chest expander around body drill 10s > Candle drill 5s hold ball > Cable and stick overhead squats 10s > Foam roller or medicine ball self massage
Check out videos of wrist strengthening drills and shoulder mobility work on our YouTube channel!
WORKOUT
Do only simple work with light challenge on each exercise and increased reps
CONDITIONING WORKOUTS: Do the above warm ups plus one day do technique on jump rope, one day do running technique work, and one day do agility ladder work. FOCUS ON TECHNIQUE OVER WORKOUT INTENSITY.
STRENGTH CLASSES: Do the above warm ups focusing more on the strength type of movements of handstands, ring work, 1 leg balance work, and Eischens Yoga partner feedback. ALL the exercises you do here are very, very light and focus on technique and breathing properly on each and every reps (in on eccentric, out on concentric part of each movement). It is cool to do simple static holds here as well, like with Eischens Yoga.
COOL DOWN: Rest pose and breath work, 5-7 minutes
EISCHENS YOGA:
MBG students and online members do as much Eischens Yoga as possible during this week. This is your main workout as well! Eischens Yoga can be your only thing you do for classes this week.
OUTSIDE OF MBG CLASSES:
This week:
1. Eat as clean as possible plant based. Eat foods that restore health, balance and energy to the body.
2. Drink A LOT of water this week to help the body recover and get rid of toxins.
3. Massage therapy as much as possible.
4. Get outside for a minimum of 30 minutes a day.
5. Walk for a minimum of 1 mile a day.
6. Read healthy books that bring health to mind and body.
7. Laugh as much as you can, watch funny movies, surround yourself with positive people and enjoy those around you.
8. Listen to your gut always: rest when tired, sleep when sleepy, eat only when hungry. Remember your gut never lies.
9. Appreciate what you have...friends, family and the MBG!
Enjoy this week keep doing things that make you feel good and healthy!
- Jon Hinds
