Crow Pose Program Session 16

Prepare
Today's GMB Mobility session focusing on Sidebending and Twisting

Practice
3 sets of 1-min. Crow Pose practice, working with weight distribution between forehead and toes and trying to lift face.  Best time around 12 seconds.

Today's Vitamin session focusing on Coffee Maker

Play
Playing with Forward Roll setup.  Found that rolling myself up like a sleeping bag helps for one side.  I still have a tendency to topple to the side on the other side.  I still haven't figured out what areas of the body need the extra mobility work to free up that side for the roll.

Shrimp Squat spread through the day.

Push
No push but the Coffee Maker session got pretty intense.  My core got worked enough that I decided not to practice the Elements Core Conditioning routine, especially since the core is going to get a workout again in tomorrow's P1 session.

Ponder
Almost all the exercises in the GMB Spine Mobility routine - the Prone Extension and A-Frame to Squat being the exceptions - were included in today's GMB Mobility session.  Thinking of practicing the spine routine nightly to try to improve mobility for the Forward Roll.  My hip mobility has improved so I think increasing the frequency of practice of the spine mobility exercises may be key.

Forward Roll being taught by a different GMB Trainer

View this post on Instagram

The forward shoulder roll happens to be one of our favorites @gmbfitness - it’s one of those moves that checks off a lot of physical preparedness boxes, combining and training strength, flexibility, and control all at once when done correctly. - This move encourages use of end range shoulder patterns, it engages the core the entire time (including neck stability muscles which are often a struggle for people), and it calls on flexibility from the back and posterior chain (spine, hamstrings, hips and calves). - Here’s how it’s done: -Start in quadruped. -Place one arm in a fully internally rotated position on the ground. -Let the weight transfer onto that arm, while you make a window with the other arm to look through. -As you look through the window, keep your head lifted. Do not let it touch the ground the entire time. -With weight on the shoulder (and balancing with the “window” arm, gently straighten your knees. -Then walk your feet forward until it feels natural to allow your body to fall (controlled) forward into a sit. - Don’t forget to spend more time in the areas that are tougher for you. This is where true growth happens. Your strengths will take care of themselves. Focus on your weaknesses for rapid progress. - For more on how training moves like this will help your overall #athleticism , see this article: https://gmb.io/athleticism/

A post shared by GMB Fitness (@gmbfitness) on Mar 11, 2020 at 7:27am PDT

Shrimp Squat Progression

View this post on Instagram

SHRIMP SQUAT TUTORIAL - The Shrimp Squat is a single leg variation similar to the Pistol Squat and Single Leg Deadlift. This movement helps you build strength in the lower body, flexibility in the ankles, and overall better balance. Here are a few Progressions to help you get your first Shrimp Squat: - 1. Step Back Lunge 2. Stall Step Back Lunge 3. Negative Shrimp Squat 4. Shrimp Squat with legs assistance 5. Shrimp Squat with arms out 6. Shrimp Squat . . . . . . #gmbfitness #gmbtrainer #gmb #goldmedalbodies #bodyweight #bodyweighttraining #bodyweightworkout #bodyweightexercises #homeworkout #hometraining #homeexercises #exerciseathome #exerciseanywhere #workoutanywhere #calesthenics #yoga #gymnastics #crossfit #physicalautonomy #physicalfreedom #shrimpsquat

A post shared by GMB Fitness (@gmbfitness) on Oct 3, 2019 at 1:10pm PDT