This Week's Performance Care:
This we will address the OBLIQUES.
The internal/external obliques function bilaterally to flex the trunk and compress its contents.
These muscles serve important roles in the brace mechanisms.
The external obliques function unilaterally to laterally flex the trunk and rotate the trunk to the opposite side, and the internal obliques function unilaterally to laterally flex the trunk and rotate it to the same side.
**Video links attached to each exercise
Perform as a circuit x 3 rounds, with 30 sec rest between each exercise:
Landmine Oblique Twist 3 x 10/side
KB Suitcase Carries 3 x 25ft/direction
Barbell Iso Offset Hold 3 x 30sec/side
Rest 1 min then move into the following:
Birddog Rows 2 x 30sec isometric row hold/side
Side Plank 2 x 30 sec/side
***Perform both exercises on R then switch to both exercises on L for one set, then repeat.
OBLIQUE FLEXBILITY/ MOBILITY:
Seated Spinal Twist x 30sec/side
Wide Legged Side Bend x 30 sec/side
Wild Thing Pose x 30sec/side
Quadruped Side Body Stretch x 30 sec/side
Three Legged Dog Stretch x 30 sec/side
Half Moon to Sugar Cane Pose x 30 sec/side
As with everything...
Everything I program at AlphaFemme is intentional. From the strength days, to the rest days, to the flow days, to the warmup, cool downs, contemplations, monthly live calls...literally everything. At AlphaFemme, I believe how you do one thing is representative of your relationship to that thing and most likely representative of the relationship to yourself. Our Embodied Warrior program allows for connection to the body, while also becoming deeply aware of your relationship to self.
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