Back & Glutes – 6/16

Back & Glutes
Back:
-wide grip lat pull downs
     -superset with seated cable rows
-bench dumbbell pullovers
-bent over barbell row

Glutes:
-cable kickbacks
-box jumps
-single leg dumbbell deadlifts
     -super set with abductor machine

-50min yoga class

*As always, if any of the movements are unclear to you, be sure to enter
them into google and/or YouTube for better descriptions

TIP OF THE DAY: Peaceful mind = peaceful life. This is the second week my yoga instructor talked about possessing the mindset of a baby. Babies are always connected with their bodies and they have non-judgmental, calm minds. Happy baby pose is a wonderful pose to practice on your own; physically, benefits surround the opening of the hips and stretching of the groin and spine.

Happy Baby Pose Instructions:
1) Lie on your back. With an exhale, bend your knees into your belly.

2) Inhale, grip the outsides of your feet with your hands (if you have
difficulty holding the feet directly with your hands, hold onto a belt
looped over each sole.) Open your knees slightly wider than your torso,
then bring them up toward your armpits.

3) Position each ankle directly over the knee, so your shins are
perpendicular to the floor. Flex through the heels. Gently push your
feet up into your hands (or the belts) as you pull your hands down to
create a resistance.

4) Coax the thighs in toward your torso and down toward the floor as you
lengthen the spine—release your tail bone toward the floor and lengthen
the base of your skull away from the back of your neck.

5) Hold the pose steadily for 30 seconds to one minute. Then release the
feet back to the floor with an exhale and rest for a few breaths.