Welcome to Day 5!
In your final day today, you’ll continue to explore the concept of awareness by seeing how quietly you can perform certain movements. You’ll find that forcing yourself to do this will further improve the quality of your movements and also show you where you might need a little more work in your strength, flexibility, and control.
Here’s what we’ll focus on for today’s warm-up:
For the practice portion of today’s session, we’ll focus on two blocks of movement:
For each block, do 3 sets of 30 seconds, with 30 seconds of rest between sets.
Try out the first progression, and if you feel comfortable and controlled with that progression, then work on the next level. Just focus on doing one perfect rep. Then another. And another. After a few rounds of that, see what happens if you speed the movement up a bit by playing with different tempos.
For today’s push portion, we’ll go through the following circuit:
Do 5 rounds of the circuit, spending 30 seconds on each exercise. Try not to rest between rounds.
After you complete 5 rounds, go through the following stretches:
Our most successful clients find that they get better results by actually writing down a few notes after each section. We suggest taking 2-3 minutes to write down your thoughts on this session. Here are a couple of points to reflect upon: