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| Chris Shah, Founder, Ami Hodge, Fitness Coach. Terra Nova Fitness |
It’s sunny in Pacifica for real today. we are taking the show
on the road to San Pedro Park. The park is a hidden gem in Pacifica and
literally across the street from Terra Nova Fitness.
Allot of our members have families so if you can’t get your
ass to the gym get your ass to the picnic table.
Check out the video for full instructions.
Are you still watching your stretching on
1D?
Don’t be lame! It’s 2013 and its time to
update your stretching.
----------->>Upgrade
Using 3d stretching will give you a whole new feeling of
uncomfortable tension and benefit not usually experienced in your stretching
routine. It’s like discovering people you never knew lived underneath your
stairs.
Most people stretch a muscle in one plane of motion or
direction.
Look at the below muscles most of them do not run in a
straight line. They run in diagonal patterns. This is the pattern of most
muscles.
Stretching in a traditional 1D direction is cheating
yourself out of a great stretching experience. You are only stretching one
direction or third of the muscle.
HOW
to UPGRADE to 3D
stretching
To update your stretching experience we must move in the
following 3 ways.
1) Front
to back
2) Side
to side
3) Rotational
As always here is an
abbreviated list of the exercises with pictures.
Picnic table workout – part 1
1)
External hip rotation 3D stretch
A)
Front to back x 10
B)
Side to side x 10
C)
Rotational x10
2)
Hamstring 3D stretch
D)
Front to back x 10
E)
Side to side x 10
F)
Rotational x10
3)
Stride with upper back rotation
X 10-12 each side
4) Step downs
X 10-20 each side
X1-3 rounds
5) Single- leg squat (unsupported)
X
8-12 each side
X
1-3 rounds
6) Scaled back , Single- leg squat (supported)
X
8-12 each side
X
1-3 rounds
7)
Push up, version 1
Regular tempo
X
10-12
8)
Push up, version 2
Slow down tempo
X
6-12
9)
Push up, version 3
Iso hold with reps
Hold
middle position 5 sec
X5-10
Dedicated to your success,
Chris
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