Transition Myself Training

Protected: BH YMCA – SPIN WEEK 3

Chris — Wed, 16 May 2012 20:51:11 +0000

Protected: YMCA TRI CLUB SWIM – WEEK 2

Chris — Fri, 11 May 2012 23:33:45 +0000

Protected: BH YMCA – SPIN WEEK 2

Chris — Wed, 09 May 2012 20:39:19 +0000

Protected: BH YMCA SWIM – WEEK 1

Chris — Fri, 04 May 2012 19:14:00 +0000

IRONPUNTA 2011

Chris — Thu, 03 May 2012 21:59:35 +0000

Race: Iron Punta Del Este
Distance: Ironman
Location: Punta Del Este, Uruguay
Time of Year: Early December
Organizer: Suca Sports

IRONPUNTA 2010

Chris — Thu, 03 May 2012 21:58:35 +0000

Race: Iron Punta Del Este
Distance: Ironman
Location: Punta Del Este, Uruguay
Time of Year: Early December
Organizer: Suca Sports

HALF ROSARIO

Chris — Thu, 03 May 2012 21:51:38 +0000

Half Rosario Cuna de la Bandera
Distance: Half Ironman
Location: Rosario, Argentina
Time of Year: Late October
Organizer: Compania de deportes

Protected: BH YMCA SPIN – WEEK 1

Chris — Wed, 02 May 2012 15:09:02 +0000

YOGA

Chris — Thu, 16 Feb 2012 12:54:18 +0000

Exercise

Manual-Notes (if any)

Childs Pose
1. Sit the hips back into the heels and extend the arms forward. Rest the forehead onto the floor. Relax the neck, face and shoulders.
2. Keep the arms stretched and the fingers spread. Take 10 to 15 deep, slow breaths.Trainer’s comments:

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Downward Facing Dog
1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another.
2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands.
3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles.
4. Maintain in this pose for 5 to 10 deep breaths.Trainer’s comments:

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Modified Spinal Twist
1. Begin by lying on the back on the floor. Now bend the knees and place the feet flat on the floor. Now extend the left arm out to the side and look to the left. Rotate the left palm so that it is facing towards the sky.
2. Inhale and look to the left exhale and allow both knees to fall to the right. Keep the knees together and the left shoulder on the floor. If the knees do not quite make it to the floor.
3. Place the foam block or a pillow between the right knee and the floor. Keep both hips on top of one and other and the knees together. Rest here for 5 to 10 deep breaths. Repeat on the other side.Trainer’s comments:

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Yoga Bridge
1. Lie on the floor with knees bent, heels close to the hips. Exhale and press feet into the floor as you lift hips up until thighs are parallel to the floor. Relax the glutes, feeling your quads activate to hold you in place.
2. Hold for 3 or more breaths and slowly roll back down onto the mat. Pull the knees into the chest to stretch the back and relax.
3. Repeat for recommended repetitions.Trainer’s comments:

Sets	Reps	Weight/ Resistance
1	1 min

Yoga Cat Stretch
1. Kneel on all fours, knees under hips and hands under shoulders. Spread the fingers out on the floor with palms flat and contract the abs to bring the head, neck and back in alignment.
2. Inhale and tip the sitz bones towards the ceiling while drawing the shoulders back and down away from your ears; look up.
3. Exhale and tuck the chin while pulling your belly towards your spine. Round the back and feel a stretch down your spine.
4. Repeat for 4 to 6 breaths, moving smoothly between each move.Trainer’s comments:

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Yoga Side Stretch
1. While in the Child Pose, place your right hand next to the chest, elbow bent and stretch your left arm up over your head, palm resting on the floor, keeping your hips straight.
2. Turn your head and look under your arm, feeling a stretch down the left side of your back.
3. Hold for 3 or more breaths and switch sides.Trainer’s comments:

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Prone quadricep stretch
1. Lie on the floor flat on the stomach. Bend the left knee and grip the left foot with the left hand. Gently push the hips towards the floor by tucking the tailbone under.
2. Now bend the right knee and grip the right foot with the right hand. Squeeze the heels towards the buttocks and continue to press the hips towards the floor.
3. Rest the head to one side. Be sure that the knees, ankles and hips are all in one line. Hold this pose for 5 to 10 deep breaths.Trainer’s comments:

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Eagle arms to side
1. Begin by standing in mountain pose, feet together toes spread, kneecaps lifted, tailbone tucked up, abdominals lifted, chest lengthened, crown lifting towards the sky.
2. Inhale and reach the arms out to the side and place the weight over to the right foot. Slowly lift the left leg and hook the left foot behind the right calf. Sit back into the hips and keep lifting up from pelvic floor muscles and abdominals.
3. Keep the eyes focused on one point and keep the breath flowing. Place the right elbow in front and draw the left arm underneath pressing palms together. Draw the shoulders down away from the ears and the elbows away from the body. Sit the hips back and keep the chest lifted, spine tall.Trainer’s comments:

Sets	Reps	Weight/ Resistance
1	30

Plow (intermediate)
1. If you are an intermediate or an advanced student and you are more flexible, remove the chair and place the toes on the floor. Once again, the weight is across the shoulders and not in the neck.
2. Begin by grabbing onto the big toes with the first two fingers. Keep the chin tucked in and the face relaxed. Work the backs of the knees up towards the sky to straighten the legs. Keep tucking the toes in towards the head and lift the heels away.
3. Slowly, once the posture has been established, remove the hands from the big toes and place the arms behind the body, palms flat onto the floor. To go deeper in this pose, lock the shoulders towards one and other interlock the fingers and place the hands in yoga mutra. Press both hands and arms into the floor. The weight should still rest on the shoulders and not on the neck.
4. If there is any strain on the neck, bend the knees or come out of the position. Work the arms down into the floor, the hips up towards the sky, the toes tucked under and the heels pressing away. Stay here for 5 to 10 deep breaths.Trainer’s comments:

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Forward Fold hands on calves
1. Place the feet hip-width apart, spread the toes, place the hands behind the calves on top of the Achilles tendon. Keep the legs straight and maintain lengthened spine.
2. Push evenly down through the feet, lift the kneecaps to contract the quadricep muscles and lift the hips towards the sky.
3. Relax the head, neck and shoulders. Soften the face. Remain here for 10 deep breaths.Trainer’s comments:

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Supine Hip Opener
1. Begin by lying on the back with the knees bent and feet on the floor. Now press the left ankle on top of the right thigh. Lift the right foot off the floor and glide both hands gripping onto the back of the right hamstring.
2. Gently pull the right thigh in towards the chest until you feel the stretch in the left hip.
3. Keep the hips square, the chin gently tucked in and breath 5 to 15 deep breaths. Repeat on the other side.Trainer’s comments:

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Hero tricep rotator cuff stretch
1. Begin by kneeling on the floor and place the foam brick lengthways between the feet. Lower both sitting bones onto the Sissel foam brick. Inhale and raise the right arm up towards the sky and bend the elbow. Now take the left hand and place it behind the back attempting to interlock the fingers or using a strap to help with this pose.
2. Lengthen the spine, look straight ahead and move the elbows away from one and other. Align the knees and the ankles. Do not allow the lower back to arch.
3. Maintain the head and neck in line with the spine. Hold this pose for 5 to 10 deep breaths. Repeat on the other side.Trainer’s comments:

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Pretzel hip opener
1. Begin by lying on the back, knees bent, feet flat on the floor. Pick up the left foot and grip the left heel with the right hand, now pick up the right foot and grab the right heel with the left hand.
2. Stack the knees on top of one and other and slowly pull the feet down towards the floor. Hold this pose for 5 to 15 deep breaths. Repeat on the other side.Trainer’s comments:

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Beginner Standing Wide Leg Stretch
1. Begin by standing in mountain pose Tadasana, inhale and softly jump the feet wide apart. Turn the big toes in and the heels out. Inhale and extend the arms to the side, exhale, place the hands onto the hips and bend forward with a straight spine. Do not allow the spine to round here.
Spread the toes and gently push down through all four corners of the feet, lift the kneecaps and tilt the tailbone up towards the sky.
Tuck the chin in to lengthen the cervical vertebra. Pull the navel in towards the spine and lift the pelvic floor muscles. Hold this posture for 5 to 10 deep breaths.Trainer’s comments:

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Preparation Pose Warrior Three
1. Place the right toes forward and lift the left leg up. Keep both hips square towards the floor and press the hands down towards the ground.
2. Maintain a straight spine and straighten the right and the left leg. Stay strong through the core and maintain this posture for 5 to 10 breaths.Trainer’s comments:

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Beginner Reverse Warrior
1. Bring the legs wide apart, bringing the right toes forward and the left toes at a 45-degree angle.
2. Bend the right knee bringing the knee to a 90-degree angle. Keep the back leg straight, reach the left arm down and the right arm up, look up.Trainer’s comments:

Sets	Reps	Weight/ Resistance
1	30

Seated Beginner Spinal Twist
1. Start in a seated position legs extended forward. Bend the left knee and keep the right leg straight. Wrap the right arm around the left leg and place the left hand behind the body.
2. Lengthen the spine, lift the right toes up towards the sky, contract the right quadricep muscles and look over the left shoulder into a gentle twist.
3. Sitting bones are rooted down towards the ground and the crown is lifting up towards the sky. Hold this posture for 5 to 15 deep breaths.
4. Allow the breath to guide you into the stretch inhale to lengthen the spine and the exhale to go deeper into the twist. Repeat on the other side.Trainer’s comments:

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Squat
1. Begin in a squat position toes either facing out or facing forward, feet wide apart. Place the elbows to the insides of the knees and press the palms together into a prayer position.
2. Allow the tailbone to drop down towards the floor and lengthen the spine by reaching the crown of the head towards the sky.
3. If the heels do not come down towards the floor, either take the legs wider or raise the position until the hands are on the thighs and hips are parallel to the floor. Stay here for 5 to 10 deep breaths.Trainer’s comments:

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Beginner windmill with block
1. Place the feet wide apart, big toes facing in, heels facing out. Place the right hand down on the block and lift the left arm up. Look straight ahead or look up. Push down through all four corners of the feet and lift the tailbone up towards the sky. Maintain a straight spine.
2. Press down through the right hand and lift the left arm up towards the sky. Keep the legs straight and pull the navel in towards the spine, lifting the pelvic floor muscles.
3. Maintain this pose for 5 to 10 deep breaths.Trainer’s comments:

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Intermediate to advanced warrior 2
1. Turn the right toes facing forward and place the left foot at a 45 degree angle. Bend the right knee until it is at a right angle. Inhale reach your arms to the side and look over the right middle finger.
2. Be sure to keep the hips and shoulders facing forward. Do not allow the right knee to fall in towards the center. Keep the shoulders relaxed and the tailbone tucked under. Pull the navel towards the spine and lift the pelvic floor muscles.
3. Drop the ribcage down and lengthen the spine. Work the outside edge of your back foot into the floor and keep bending the right knee. Keep externally rotating both legs open, maintain the arms parallel to the floor in one line with the legs.Trainer’s comments:

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Modified Pigeon
1. Begin by placing the left leg forward, the knee at a 90-degree angle and the right leg back as well at a 90-degree angle. Place the hands to the side of the body and find an erect posture. Shift the weight over to the right, inhale and lengthen the spine, exhale move the elbows down towards the floor shifting the weight to the right.
2. Only if the hip is extremely open, start to work the chest down towards the floor and extend the arms in front. Relax the head, neck, shoulders and arms and try to breath into the back body as well as into the hip.
3. Consciously release the hip while taking 5 to 15 slow deep breaths. Repeat on the other side.Trainer’s comments:

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Beginner Camel
1. Kneel on the floor with the arms by your sides. The knees are hip width apart and the toes are flat. Shift the weight more to the front of the knees and keep the spine upright. Place the palms onto the lower back either the fingertips facing up towards the shoulder blades or down towards the buttocks. Push the thighs forward slightly and inhale lift the chest and gently arch the spine. Squeeze the shoulder blades together to open the chest and only if the neck is strong release the head back.
2. Gently press the knees down to the floor and think of lifting and lengthening the spine rather than bending backwards.
3. If there is tension in the lower back do not extend quite as far. Relax the shoulders away from the ears and soften the face. For beginners hold this pose for 5 to 10 deep breaths.Trainer’s comments:

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ROLLER STRETCHING

Chris — Thu, 16 Feb 2012 12:53:36 +0000

Exercise

Manual-Notes (if any)

Pereonal SMR Stretch
1. Position yourself on your side with elbow under the shoulder, opposing hand placed in front of the body and opposite leg bent forward to help stabilize.
2. Position the roller on the peroneals (lateral gastroc/soleus region).
3. Leave hip on the floor.
4. Activate the core/glutes by bracing and squeezing.
5. Raise the hips upwards increasing the pressure on the lower calf.
6. Roll in either direction until a “tender point” is found, hold on that point until you feel the tenderness release by approx 75%.
7. Muscles are 3 dimensional, so don’t just roll in the same plane-up & down. You are allowed to move across the peroneal also.
8. Don’t continually roll back and forth quickly, this will antagonize the muscle and have the opposite effect we are looking for.
9. Stop on the tender point until tenderness eases.Trainer’s comments:

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Gastroc Soleus Stretch
1. Place foam roll under mid belly of lower leg.
2. Cross left leg over right leg to increase pressure (optional).
3. Slowly roll calve area to find the most tender area.
4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.Trainer’s comments:

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Tensor Fascia Latae SMR Stretch
1. Body is positioned prone with quadriceps on foam roll.
2. It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations.
3. Foam roll is placed just lateral to the anterior pelvic bone (ASIS).
4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.Trainer’s comments:

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Adductor Stretch
1. Extend the thigh and place foam roll in the groin region with body prone on the floor.
2. Be cautious when rolling near the adductor complex origins at the pelvis.
3. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.Trainer’s comments:

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IT Band SMR Stretch
1. Position yourself on your side lying on foam roll.
2. Bottom leg is raised slightly off floor.
3. Maintain head in “neutral” with ears aligned with shoulders.
4. This will be EXTREMELY PAINFUL for many, and should be done in moderation.
5. Roll just below hip joint down the lateral thigh to the knee.
6. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.Trainer’s comments:

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Quadricep SMR Stretch
1. Body is positioned prone with quadriceps on foam roll
2. It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations
3. Roll from pelvic bone to knee, emphasizing the lateral thigh
4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.Trainer’s comments:

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Erector Spinae Stretch
1. Position the client on the foam roller at the level of approx. T-2.
2. Instruct client to perform a drawing in and pelvic floor contraction to aid in spinal stabilization.
3. Once the client is positioned correctly, instruct them to roll slightly to one side (so that they are on the muscle that runs parallel to the spine and not the spine itself) and HOLD.
4. SLOWLY, the client should roll the foam roller down the side of the spine toward to pelvis, feeling for an area of increased tension.
5. Once found, the client should HOLD on this area for 30 sec – 1 min or until the muscle has relaxed about 50% (AVOID rolling over this trigger point area).
6. Once released, roll to another spot and HOLDTrainer’s comments:

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Lattisimus Dorsi SMR1 stretch
1. Position yourself on your side with arm outstretched and foam roll placed in axillary area.
2. Thumb is pointed up to pre-stretch the latissimus dorsi muscle.
3. Movement during this technique is minimal
4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.Trainer’s comments:

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Hamstring SMR Stretch
1. Place hamstrings on the roll with hips unsupported.
2. Feet are crossed to increase leverage.
3. Roll from knee toward posterior hip.
4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.Trainer’s comments:

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Rhomboid SMR Stretch
1. This serves as a GREAT THORACIC MOBILITY TECHNIQUE AS WELL.
Preparation :
2. Cross arms to the opposite shoulder to clear the shoulder blades across the thoracic wall.
3. While maintaining abdominal Draw-In position, raise hips until unsupported.
4. Stabilize the head in “neutral”.
5. Roll mid-back area on the foam roll.
6. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.Trainer’s comments:

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