#vinyasayoga — Public Fediverse posts

Today's #workout

Pull up program part 2 - week 3 - day 2

- Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

- Part 1 bubye arms: 4 rounds
- 10 triceps roll back
- 8 chest supported dumbbell row
- 30" hollow hold

- Part 2 hold on: 4 rounds
- max effort top of pull up hold (toe assisted, managed 20" each time!)
- 60" ish seconds rest

- More Core Day 2
- 30 bicycle crunches
- 30" s side plank e/s

And finally a 45 min yoga session.

Lame gym owner cancelled the 17:00 #wod at 9:30 because only 2 people were registered, so "hope a different slot fits your schedule". So yeah, I did stuff at home.

#PullUpProgram #FitnessGoals #Fitness #GymLife #Fitodon #MoreCore #YogaStudent #YogaClass #VinyasaYoga #HathaYoga

So today's #Workout is

Pull up program part 2 - week 3 - day 1

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: banded pull ups - 5 rounds
- 2-5 pull ups
- rest as needed

Part 2: holy core - 3 rounds
- 45" side plank each side
- 20" L-sit(ish) hang

Followed by more core!
- 30 crunches
- 60" elbow plank

Followed by a 60' yoga session.

#PullUpProgram #FitnessGoals #Fitness #GymLife #Core #HolyCore #CoreWork #Fitodon #YogaStudent #YogaClass #VinyasaYoga #Yoga #HathaYoga

Pull up program part 2 - week 2 - day 3

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug let down

Part 1: grip it, hold it - 5 rounds
- 100 ft (did 35m or 20 yoga mat lengths) heavy farmers' carry (2 7,5 kg sandbags hanging from yoga belt to make it harder - since I don't have anything heavier at home)
- 20" arch hold
- 20" hang

Part 2: hold & pull - 4 rounds
- max effort chin over bar hold
- 8 toe assisted pull ups
- 60" rest

And afterwards a 35 min yoga class called "cool it down" which was somewhat warming at points but left me feeling relaxed and was a nice cool down after the pull up practice.

#PullUpProgram #FitnessGoals #Fitness #GymLife #Fitodon #YogaStudent #YogaClass #VinyasaYoga

Pull up program part 2 - week 1 - day 3

Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down

Part 1: Hang(ing for dear life) 5 rounds
- 10" (toe assisted) top of the pull hold
- 20-40" active hang
- 60" rest

Part 2: Holy core - 3 rounds
- 12 banded lat pulls in hollow
- 24 Russian twists
- 12 toe assisted pull ups

#PullUpProgram #FitnessGoals #Fitness #GymLife

And then I did some yoga: a class by Amy Baldacci ("Finding Focus Flow" on Omstars) because work was another fcktard today. Some wins, some loses, some added frustrations.

#Yoga #Vinyasa #VinyasaYoga #AlwaysAYogaStudent