A Cool Video About Playing With A Tire

Stumbled across this video this morning and loved it. For those interested in moving the body naturally, having fun and being creative, watching this quick video is really neat way to spend three minutes of your day…

Tree Ring Circus 

After seeing my American Ninja Warrior dreams slip away this year, time to return to exploring my fitness options. A couple days ago I noticed a tree that would nicely accommodate my gymnastics rings. So the following day I brought my rings, hooked them over a couple branches and monkeyed around a bit…

Back & Core 3

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Continuing the Back & Core protocols, here’s the Back & Core 3 video, followed by the exercises listed in order shown. These build on Back & Core 1 & 2 but can also be a stand alone guide for those a bit more advanced. Once again, they can be done in the presented order or as a random selection and can be done as a circuit or traditional sets. These were designed as a third set of 25ish effective exercises/activities to keep healthy posture and a solid foundation.

Back & Core 3

Hang
One arm bow hang
Bow hang/rocking
Bow hang drop ins/Spinning drop ins
Supported one arm hang
T hang
Back bow hang drop ins
Bridge one arm reaches
Forearm bridge
Prone Knee to elbow/cross body 
One arm pushup hold
Alternating T 
Extended Side plank hip drop
Rocking plank
Turkish getup
Deep squat rocks
Cossack squat/deep
Spinning side splits
One leg pushup
Push-up
One leg pushup knee to elbow/cross body 
Lying Contralateral Raise/Ipsilateral raise
Lying upper raise/lower raise
Superman
Spinning deep squat tuck
Cossack elbow to foot
Wide stance walk out
Inchworm

Back & Core 2

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Continuing the Back & Core protocols, here’s the Back & Core 2 video, followed by the exercises listed in order shown. These build on Back & Core 1 but can also be a stand alone guide for those a bit more advanced. Once again, they can be done in the presented order or as a random selection and can be done as a circuit or traditional sets. These were designed as a second set of 25 effective exercises/activities to keep healthy posture and a solid foundation.


 

Back & Core 2

Bird dog knee to elbow/add rotation 
Beast leg lift/arm lift/kickback
Single leg bridge/March
Straight leg drop/side drop
Lying knee twist
Plank
Side plank
Prone step up/reach
Bicycle
Sit-up
Iron T
Scorpion
Flat/straight body bridge
Single leg reach back/double reach
Bend and Bow
Cross body toe touch
Windmills 
Xiaopeng Double Forwards
Crawl
Tumbleweed 
Deep Squat & overhead reach
Angels
Alternating Shoulder Rotations
Overhead side reach
Ground chest/shoulder stretch 

 

Back & Core 1

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I wanted to break down the Back & Core Essential protocols just a bit, although they are meant more as a rough or reference than a specific workout routine, although they certainly could be. Here’s the Back & Core Essentials 1 video, followed by the exercises listed in order shown. They can be done in this order, reverse order, random order or as a sampling of exercises. They can be done as a circuit or traditional sets. Most importantly, however, this was designed as a basic reference of my favorite 20 exercises/activities to keep healthy posture and a solid foundation.


 
Back & Core 1 – Essentials 
Birddog
Quad Elbow rotation
Beast
Hip Swivel
Bridge
Pelvic reset
Leg drop
Lunge instep stretch
Deep lunge hip rotation
Toe touch
Xiaopeng Forward
Xiaopeng Backward
T rotation
Hip hinge and rotate
Hip hinge back reach
Wall angel
Wall posture press
Side reach
Shoulder rotation
Chest/shoulder stretch

 

The Latest

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Time has flown by this year as here we are in March already. Workouts have been following the sme basic approach: lots of playground and park training. I have been meaning to share some of them but they don’t follow much structure and often change quite a bit even while I’m doing them it would be hard to write down everything I do in a “workout” as basically I’ve been going to play at the park whenever I can. 

I did find a nice set of pullup bars at the local regional park that has the fitness stations I shared back in January and I was able to put together a couple videos of what my workouts look like when I head over to my local bar…

Bar Workout 1

Bar Workout 2

I also recently put this together for a client as something to keep his back, core and posture in check. I hope to expand on this soon as well.

Back & Core 1 (Essentials)

Mon/Tues Feb 2/3, 2015: Park Workouts

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Back to work after a nice little workout hiatus to heal up and recover. Took my trampoline and pogo stick to the park and played around, looking for as many things to play, climb and hang on that were a bit outside of the box. No real plan, just freestyled things and went with the flow…

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