Program change! I’ve realized that none the mobility I’m doing is working and that I need to revisit and strengthen the crap out of my TVA so I bought Sara Solomon’s split program to do that. My goal is to do it 4x a week.
Walk2
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Jr20 10/20
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T-spine mob and TVA exercises from SS’s split program unit 1
https://programs.drsarasolomon.com/splits-dashboard-2021/
Diaphragmatic breaths x 5
Inhale through nose into belly and sides
Activate PF and exhale through nose
Seated T-Spine: (squeeze yoga block between thighs) x 4 week
T-spine flexion x 10
T-spine extension x 10
T-spine rotation x 10/10
T-spine lat flexion x 10/10
TVA exercise: x 4 week
Block plank 1 min (squeeze yoga block between thighs/push away from floor) ~ 2 SETS
Set point exercise 45s (hollow rock - squeeze knees together) ~ 5 SETS
L-sit prep on yoga blocks (hips back/sqz thighs - knees bent is ok) 20s ~ 5 SETS
^ don’t move to unit 2 until can hold 30s x 5!!!!!!!!
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