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https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554092836409-5V579YY9N0G4AXCIN1MA/1.gif April Dynamic - Push-Up - From a prone position facing the ground or a mat - Hands shoulder- width apart with flat palms and finger/wrist muscles engaged somewhat “gripping” the ground - Arms at about a 45º angle with trunk - Feet at hip with apart with toes curled under (modified put hands up on a box or bring knees to ground or on mat instead of feet) - Core and quads are engaged with a neutral spine like in a plank position - Push away from the ground and elevate body, shoulder blades sliding apart (protracting) at the top - Avoid shrugging at the shoulders and/or sticking your head and neck out or down. Maintain a tall plank posture, slightly tucked, with a straight body line from heel to head. (We should be able to rest a dowel on our back making three points of contact - back of the head, between shoulder blades, and around the sacrum/tailbone area) https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554091933059-JQLCR6E5NSVFMILJLRMG/2.gif April Dynamic - Dynamic Childs Pose - Begin on all fours with flat hands shoulder-width apart under shoulders and knees hip-width apart beneath hips. Feet are facing “laces down” at hip-width. - From there, broaden the knees into a wider positioning, bring the big toes of the feet in contact with one another - Take a deep breath and gently exhale, lowering your butt back down toward your heels, maintaining length in your trunk and arms with shoulder blades anchored on your back away from your ears. - Pause for a moment at the bottom with your head resting on the mat - Inhale and return to the beginning https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554092184422-XERMIRL1DHRHGGONUHVM/1.gif April Dynamic - Bridge - On your back with knees bent and feet flat on the ground hip-width apart, exhale and engage the glutes/hamstrings, stabilize the core, and bringing your pelvis up. - End position creates a straight line from your knees to your shoulders. Avoid overextending to where your hips elevate beyond that line. - This is a great exercise for your back as you are LENGTHENING your hip flexors and engaging your posterior and core, which helps counteract the negative effects of sitting at a desk, in a car, etc. https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554092025898-9Z0DMO116SK6Q2VWBCDW/1.gif April Dynamic - Side Plank - Begin on your side with a straight body line with legs outstretched (or knees bent modified), resting on the elbow of the side of your body that is facing the ground or mat. - Engage the core and push away from the ground at your bottom elbow and foot (knee modified) as you elevate your hips from the ground - Maintain a straight body line with shoulders stacked and hips stacked for specified time https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554092274288-8J9LGB0LSG0Y7DYKMG94/1.gif April Dynamic - Dynamic Thoracic Spine Stretch - Come to a kneeling position on your mat - With a neutral spine and kneeling tall, place hands behind your head, inhale deep and exhale controlled as you rotate your shoulders about 45° to one side - Continuing your controlled exhalation, keep your hands on your head as you bring your lead elbow down toward your ribcage and reach up-up-and-away with the trailing elbow. - Still continuing that initial exhalation, return to the center. (This motion thus far should only be a few seconds - it’s a dynamic stretch not a static hold). - Now having returned to the starting position, Inhale, exhale, and stretch to the other side. - We want our thoracic spine (upper back) to be mobile and our lumbar spine (lower back) to be more stable. This exercise helps maintain that balance with good focus/technique. https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554092768724-GJQKZGS8Z1YS1AY8T6OM/20.gif April Dynamic - Hula Hoop - Come to a standing position in front of your mat - Simply mime the act of hula hooping in each direction. ::actual hula hoops welcome:: https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554092661360-V9VNEOGI6Z7NVJAR017G/1.gif April Dynamic - Squat - Feet shoulder-width apart - Weight in the heels (advanced: “tripod” feet) - Stick butt back and then down like you’re sitting in a chair - Maintain a neutral spine (i.e. not unnaturally curved in either direction) - Push through heels and return to standing https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554092114327-B19OVAAOABAIM0B32QNT/image-asset.gif April Dynamic - Supine Trunk Twist - On back, knees bent and up in table top - In a slow and controlled manner, rotate at trunk so that knees approach floor on one side and then fluidly returning to the top and down toward the other side. - Doesn’t need to be a huge range of motion - just to where it feels good. Focus on control. https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554091901112-HD8AJUJO7N4C1B5PYBAI/1.gif April Dynamic - Birddog - Begin on all fours with shoulders over your wrists, hips over your knees, and a neutral spine. Palms are flat on the ground and fingers engaged, gripping floor. - Inhale, engage the core, and exhale as you reach out with your right arm and reach back with your left leg, creating a straight line from heel to wrist. - Hold position for 20 seconds, breathing naturally but maintaining statuesque control. - Return to starting position and repeat on other side (i.e. using left arm and right leg). https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554092225473-KI5J3M3Y9NW60J9P61YW/1.gif April Dynamic - Supine Stretch-and- Reach - Lying on your back with your legs straight and arms outstretched above you. - Inhale deep and reach up with your hands and lengthen your neck tall as if pulled from a string attached to your crown, simultaneously reaching strongly and actively with your heels in the opposite direction. - You should feel a great stretch in you trunk, and that you are decompressing your spine. Calmly breathing, keep this active stretch going for a good “5-Mississippi” count, relax, and repeat a few times. https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554089176554-873YWL5YVEXC048SREEN/CatCow.gif April Dynamic - Cat Cow - Begin on all fours with shoulders over your wrists, hips over your knees, and a neutral spine. Palms are flat on the ground and fingers engaged, gently gripping floor. - Calmly exhale, contracting your abdominal muscles as you arch your back upward like a cat. allowing your head to curl under such that your gaze is directed back toward your hips. - Extend the exhalation for a moment before gently inhaling as you lower your back past neutral into a downward curve like a cow, engaging your spinal erector muscles, and allowing your head and gaze to return to the horizon or slightly upward. https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554070890686-ALRZPUV9Z5AL08EKDTG7/P0RO7-Eg.jpg April Dynamic - Dynamic Warmup APRIL https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554091980405-4UA6J8JQIVL6IHIPDWPN/3.gif April Dynamic - Plank - Begin lying face down with elbows shoulder-width apart on the ground and toes curled under at hip-width. - Engage the core, pushing away from the floor into a level plane - visualize balancing a glass of water on your back - Avoid sagging at the hips or shoulders and steer away from hiking the hips way up. Stay level. - Maintain for specified time, http://studio-physique.com/summer daily 0.75 2019-03-27 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1553722865128-V8HVNUAALF2NWG28DBJT/ricardo-cruz-31577-unsplash.jpg Summer is coming... http://studio-physique.com/lost-found daily 0.75 2019-05-01 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1556683808010-224486SBSMUQOHRM8I5A/IMG_8141.jpg Lost & Found https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1556683830898-81OMU6MSQFLNQSVR8EGE/IMG_8145.jpg Lost & Found https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1556685348372-F5NBGGCU7EBJGNEKFP8A/IMG_8188.jpg Lost & Found https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1556683820713-4STPKGLYE9Y2GUZ7RZVP/IMG_8144.jpg Lost & Found https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1556683718990-ZOYS3NAC26HCR9FOWYXE/IMG_8152.jpg Lost & Found https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1556683770053-2COKZKN06WA6FTRTEU3H/IMG_8149.jpg Lost & Found https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1556683786961-JURDDKMTKLEHCKY23R5I/IMG_8147.jpg Lost & Found https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1556683841979-44FZ0JVHI7EE0WZH47TT/IMG_8140.jpg Lost & Found http://studio-physique.com/elbow daily 0.75 2019-04-30 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1556650089922-NALAK5BAH6AZS2FOWPOD/GolfersElbow-01.png Golfer's Elbow http://studio-physique.com/neck-pain daily 0.75 2019-05-30 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1559088673135-2Y3WBV4UKO5E114JG52M/NeckPain-01.png Neck Pain https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1559096229384-G83ELDKCYUL7X9TUPMAX/image-asset.png Neck Pain - Pec Stretch 3 sets Hold for 30 seconds each set https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1559095926311-8SB1A4EI5B87O9LT97WS/Screen+Shot+2019-05-28+at+7.01.50+PM.png Neck Pain https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1559095926017-KIF0MHQ7O5NEH5ESZZUB/Screen+Shot+2019-05-28+at+7.02.14+PM.png Neck Pain https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1559096209599-M0T33GBVIF3BY6CW2D8Z/Screen+Shot+2019-05-28+at+7.13.41+PM.png Neck Pain - Chin Tucks 3 sets Hold for 30 seconds each set https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1559096238245-NGSMHV1P89VMPJ95U6KB/image-asset.png Neck Pain - Scapular Squeezes 3 sets 10 repetitions per set Hold 3 seconds each repetition http://studio-physique.com/low-carb daily 0.75 2019-05-30 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1558913553327-CV4PVB2MHSYBZPEOGNPQ/i-yunmai-617618-unsplash.jpg low-carb - Why do Low-Carb Dieters Lose Weight? http://studio-physique.com/august-dynamic daily 0.75 2019-07-29 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554070890686-ALRZPUV9Z5AL08EKDTG7/P0RO7-Eg.jpg August Dynamic - Dynamic Warmup AUGUST http://studio-physique.com/carpal-tunnel daily 0.75 2019-06-27 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1561605818075-UY7KO0DPO0G839VXTWDU/Screen+Shot+2019-06-26+at+8.23.26+PM.png Carpal Tunnel https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1561606069790-8OGIOFP4VM7HLCH1E8FF/CarpalTunnel-02.png Carpal Tunnel http://studio-physique.com/july-dynamic daily 0.75 2019-07-01 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554070890686-ALRZPUV9Z5AL08EKDTG7/P0RO7-Eg.jpg July Dynamic - Dynamic Warmup JULY http://studio-physique.com/chill daily 0.75 2019-06-28 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1561101251961-ORCDJQBN7HFWFJ2TLN54/IMG_8385.JPG Chill Will - The Artist Formerly Known As “Chill” Down 30 lbs and counting training at Studio Physique Athletic Club http://studio-physique.com/shin-splints daily 0.75 2019-07-29 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1564438212847-8QBQG23AJXA2LKJ1UKOF/Screen+Shot+2019-07-29+at+3.09.59+PM.png Shin Splints https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1564027865489-5D3E45OS859PEN7JORAW/ShinSplints-02.jpg Shin Splints http://studio-physique.com/summer-salad daily 0.75 2019-07-30 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1564435289539-T6KRZPLZ6ZBUB1N4ICBE/IMG_8602.JPG Summer Salad - Super Easy Summer Salad with homemade dressing http://studio-physique.com/posture daily 0.75 2019-08-29 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1567113445420-X362PPTA06K38ARZT9E7/Posture.png Posture https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1567114227398-ZLL2LM8GOOU2LI214E1L/Screen+Shot+2019-08-29+at+2.27.17+PM.png Posture https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1567113851946-3MY8HH9GM58XJHSE7RG4/Screen+Shot+2019-08-29+at+2.23.53+PM.png Posture https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1567114086386-CIF2NXVYO4CF7GT9UAYH/Screen+Shot+2019-08-29+at+2.26.36+PM.png Posture \ https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1567114322722-8CH1G39RJV5JK9EEZYJT/Screen%2BShot%2B2019-08-29%2Bat%2B2.27.34%2BPM.jpg Posture https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1567113649459-PBAY87XP4MTX6BXHUXGS/Screen+Shot+2019-08-29+at+2.20.27+PM.png Posture http://studio-physique.com/oats daily 0.75 2019-09-13 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1567214181591-DHJVG92W5P4IHS3WGDCR/andrea-tummons-UFQQkXV-jwU-unsplash+%282%29.jpg Overnight Oats - Overnight Oats Great for meal prep! http://studio-physique.com/september-dynamic daily 0.75 2019-09-02 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554070890686-ALRZPUV9Z5AL08EKDTG7/P0RO7-Eg.jpg September Dynamic - Dynamic Warmup SEPTEMBER http://studio-physique.com/abdominal-separation daily 0.75 2019-09-25 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1569351847690-AFDRBIJOP1ES6IPRDO53/Screen+Shot+2019-09-24+at+12.01.36+PM.png Abdominal Separation https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1569114094080-490MFNTA23VFIC1LZHCS/AbdominalSeparationIllustration.png Abdominal Separation https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1569351830938-7GAZHIZ6OIN6PRLQZ3T5/Screen+Shot+2019-09-24+at+12.01.19+PM.png Abdominal Separation http://studio-physique.com/calories-for-a-cause daily 0.75 2019-10-17 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1571170303199-UDAX1IJW2ZZGB7L4X6R7/CaloriesForACauseOptions-02.png Calories for a Cause http://studio-physique.com/november-dynamic daily 0.75 2019-11-01 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554070890686-ALRZPUV9Z5AL08EKDTG7/P0RO7-Eg.jpg November Dynamic - Dynamic Warmup NOVEMBER http://studio-physique.com/october-dynamic daily 0.75 2019-10-01 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554070890686-ALRZPUV9Z5AL08EKDTG7/P0RO7-Eg.jpg October Dynamic - Dynamic Warmup OCTOBER http://studio-physique.com/stuffing daily 0.75 2019-11-08 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1573197181915-YSK84VOKZCFOBP9G0P3G/CornbreadStuffing.jpg Cornbread Stuffing - Cornbread Stuffing http://studio-physique.com/ttcc daily 0.75 2019-11-18 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1574043914254-23VSQ5AEIOYDWADRN14S/TTCC_RESIZED.png The Turkey Circuit Challenge http://studio-physique.com/workshop daily 0.75 2020-01-21 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1578951207359-MTLK7NY6350WDBQIN8YJ/D7B65EE1-FBCC-4DF2-83D7-201A198B849E.jpeg Holistic Nutrition Workshop http://studio-physique.com/holiday-savings daily 0.75 2019-12-09 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1575523829227-C8PQIV6XK6J3DKZUNO70/HolidaySavings-01.png the gift of health http://studio-physique.com/ttcc2019raffle daily 0.75 2019-12-09 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1575861757007-2O8I2USDTVTXO8H4IJG7/001.png And the winner is… http://studio-physique.com/december-dynamic daily 0.75 2019-12-02 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554070890686-ALRZPUV9Z5AL08EKDTG7/P0RO7-Eg.jpg December Dynamic - 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Home Workout! http://studio-physique.com/homeworkout-017 daily 0.75 2020-04-24 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554070890686-ALRZPUV9Z5AL08EKDTG7/P0RO7-Eg.jpg Home Workout 017 - Home Workout! http://studio-physique.com/card-workout daily 0.75 2020-04-18 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1587172774293-IL3KOI1XHMDKO59NXFPC/CARDioWorkout-03.png shuffle up and deal! https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1587158060493-SAPRZQQ0C3SZO5R58NTU/Card-io+Workout.png shuffle up and deal! https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1587158388112-0KV6CD9O1X7TQW7FJDBN/Screen+Shot+2020-04-17+at+2.19.33+PM.png shuffle up and deal! https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1587158662854-BJBR46G6MVHLVPB0C772/image-asset.png shuffle up and deal! http://studio-physique.com/homeworkout-021 daily 0.75 2020-05-04 https://images.squarespace-cdn.com/content/v1/530bc2b8e4b0937ca47843ac/1554070890686-ALRZPUV9Z5AL08EKDTG7/P0RO7-Eg.jpg Home Workout 021 - 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