This morning's yoga class included:

- 5 minutes heart coherence breathing (5,5 breaths per minute, use a track like https://open.spotify.com/track/0ztPS3K6OBrbaQnyGqFLMh?si=7a8e8f2147754176 to guide inhales / exhales)

- modifying class on the fly because someone was still having wrist issues (byebye vinyasas, hello creative stepping backs)

- giving lots of options for poses "chose your own adventure" style.

- a nice 8 minute long savasana with a track that is scientifically proven to reduce anxiety and help relax (https://open.spotify.com/track/6kkwzB6hXLIONkEk9JciA6?si=a6918acf3f6c4b16 ) (*)

And it resulted in a great class, even I felt energized after teaching it!

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(*) ymmv like with all studies

#Yoga #TeachingYoga #YogaTeacher #YogaClass #Pranayama

Today's #Workout - Strength training upper body week 2 - day 6

Warm up:

- 1 km walk

- 2 rounds

- 20 deadbugs

- 3 ATG squats 3" pause, e/s

- 20 glute bridge match steps

- 2 rounds

- 10 box step ups

- 10 banded goblet squats

Plyometrics: 10 rounds

- hurdle - hurdle - box jump (still on the 30 cm, gotta figure out a small increase here)

- 1 min rest

Deadlift #deadlift

- Warm up: 5x 45kg, 5x 55 kg

(when you realize that what once was your PR is now your multiple rep warm up weight 😅 )

- Work: 5 rounds, build to a heavy 5 rep: 60 - 63 - 65 - 70 - 73 kg

Single leg work: 4 rounds

- Star balance e/s

Cool down

- Foam roll: back, calves, quads, IT band

- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon