WHITEBOARD – 15 January 2018

Strength: A1. Bent Hollow Hold: 4x24s A2. Cat / Cow: 10 Reps* *Have someone video you from the side and see how your range of motion compares to the video. Many times our deficiencies in simple movements can be overlooked when we aren’t taking conscious effort to examine them. B1. Back Squat: 6 Second negative … Continue reading

WHITEBOARD – 12 January 2018

Movement Prep: 1a. Hollow Body Rock: 4 sets of  12s holds 1b. Shoulder Bridge Rock: 5 reps *If you can not bring your thoracic spine off the ground go to the same movement but with your feet on the ground under your knees. This is a rock, not static! **For the shoulder bridge, rock your hips from the ground … Continue reading

WHITEBOARD – 11 January 2018

Warm-up/Strength: A1. Elbow Side Plank Twist: 4 sets of 10e Side A2. Standing Trunk Circle – 5 Reps each way B1. Bulgarian Row: 4 sets of 6 B2. Bent Twisting Lat Stretch 15s Hold eSide* *You can grip the ballet bar for this Workout: 15 minute AMRAP: 10 Wallballs 5 Pull-ups 250m Row Cooldown: Supine Trap Stretch: 120s Hold Try to round your spine a … Continue reading

  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...