Monday, April 20, 2020

KAATSU At Home With Laurel Kuzins, April 20th, 21st, 22nd


Laurel Kuzins is a KAATSU Functional Mobility Specialist from Santa Monica, California who leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays on Zoom or Instagram Live. These KAATSU workouts are aimed at Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters).

KAATSU At Home Workout on Wednesday, April 22nd
KAATSU Air Bands on Arms
Stretching
Shoulder circles - optional balance
Upward wrist curls
30 seconds/side
Tricep Push-ups
30 seconds/side x 2
1. Moderate
2. Fast
Bicep Curls
30 seconds/side x 2
1. Moderate
2. Fast
High plank spinal twist
30 seconds/ side
Concentric push-ups
30 seconds x 2
1. Slow motion
2. Hold at the bottom
Heart rate boost (30 seconds each)
1. Hop scotch
2. Jump rope
3. Lateral high knees

KAATSU Air Bands on Legs
Active stretching
Pancakes
Good mornings
Calf raises
30 seconds x 3
1. Both
2. Right leg
3. Left leg
Heart rate boost (30 seconds each)
1. Hop scotch
2. Jump rope
3. Lateral high knees
Lateral squat jumps
30 seconds x 2
1. Moderate
2. Option to take hands behind head
Heart rate boost (30 seconds each)
1. Hop scotch
2. Jump rope
3. Lateral high knees
Plank side hops
30 seconds x 2
1. Moderate
2. FAST
Quick lunge switches
30 seconds/side x 4
Bridge Work
CORE
30 seconds each
1. Bicycles
2. Forearm plank hip dips right
3. Forearm plank hip dips left
Stretching

KAATSU At Home Workout on Tuesday, April 21st

KAATSU Air Bands on Arms
Shoulder mobility work
Spine mobility work
Forearm wrist circles
30 seconds/side
Single arm push-up
30 seconds/side x 2
Bicep Curls
30 second/side x 2
1. Moderate
2. Fast
Seated Arnold press
30 seconds x 2
Military plank side tap
30 seconds x 2
1. Moderate
2. Faster
Heart rate boost (30 seconds each)
1. Lateral floor taps
2. Criss cross jacks
3. X planks

KAATSU Air Bands on Legs
Hip Mobility work
Downdog to plank hamstring openers
Wide Squat Alternate Calf Raises
30 seconds x 2
Heart rate boost (30 seconds each)
1. Lateral floor taps
2. Criss cross jacks
3. X planks
Multi direction lateral lunge
30 seconds x 2
1. Normal
2. option to hover the foot for balance
Heart rate boost (30 seconds each)
1. Lateral floor taps
2. Criss cross jacks
3. X planks
Wide squat jump to pulse
30 seconds x 2
Mountain Climbers
3 Sets
30 seconds - Moderate
20 seconds - Fast
10 seconds - All out
CORE
30 seconds each
Alternate toe taps
Knee in crunches
Overhead Russian twists
Stretching


KAATSU At Home Workout on Monday, April 20th

KAATSU Air Bands on Arms
Neck CARS (controlled articular rotations)
Shoulder CARS
Upward wrist curls
- 30 seconds x 2
Crab toe touches
- 30 seconds x 2
1. Slow motion
2. FAST
Forearm plank punch
- 30 seconds x 2
1. Slow motion
2. FAST
Floor push up to back extension
- 30 second x 2
Heart rate boost - 30 seconds each
- scissor punch jacks
- Squat + reach
- high leg oblique kicks

KAATSU Air Bands on Legs
Active stretching
3 part heel raise
- 30 seconds x 2
Heart rate boost - 30 seconds each
- scissor punch jacks
- Squat + reach
- high leg oblique kicks
Curtsy lunges - 30 seconds/side x 4
- 1st round step back
- 2nd round optional static
Jump slam half burpee
- 30 seconds x 2
Reverse lunge + Twist - 30 seconds/side x 4
- 1st round normal
- 2nd round option to hold leg up @ center for balance
Heart rate boost - 30 seconds each
- scissor punch jacks
- Squat + reach
- high leg oblique kicks
Core
30 seconds each
- side plank reach right, left
- hollow hold variation
Stretching

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