Thursday, April 2, 2020

KAATSU At Home - Zooming In On Core Strength & Balance





























































Retired Navy SEAL captain John Doolittle and Steven Munatones will lead a KAATSU At Home workout on Friday, April 3rd at 10:00 am California time / 1:00 pm New York time / 6:00 pm GMT that will focus on core strength and balance.

The workout will include the following exercises:

Warm-up
* Stretch and drink an entire water bottle before the workout begins.
* Put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your legs and the bands (this would be too loose).

Exercise #1 - KAATSU Book Walking
Walk slowly with a book on your head for 5 minutes. If the book falls, pick it up, put it back on the top of your head and continue.

Exercise #2 - KAATSU Balancing
Set 1: Stand and balance on one leg for 60 seconds. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.

Set 2: Switch and balance on the other leg for 60 seconds. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.

Set 3: Stand and balance on one leg for 60 seconds while holding 2 full water bottles in both hands. Move bottles asymmetrically (up and down, left and right, laterally and diagonally) trying to introduce force imbalance. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.

Set 4: Stand and balance on one leg for 60 seconds while holding 2 light kettlebells upright in both hands. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.

Exercise #3 - 3 sets of Planks
Set 1: Do Planks for 30 seconds, then rest for 20 seconds.
Set 2: Do Planks for 20 seconds, then rest for 20 seconds.
Set 3: Do Planks for 10 seconds, then rest for 20 seconds.

Exercise #4
3 sets of Side Raises.
Set 1: Lie on side and raise one leg for 30 times, then rest for 20 seconds. Repeat 3 times.
Set 2: Lie on other side and raise other leg for 30 times, then rest for 20 seconds. Repeat 3 times.

Exercise #5
Back Relaxation.
Set 1: Slightly elevate

The scheduled Zoom meeting can be accessed free at https://us04web.zoom.us/j/2827965029. The Meeting ID is 282 796 5029 or you can dial in by your location:
+1 253 215 8782 US
+1 301 715 8592 US
+1 312 626 6799 US (Chicago)

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