DEBBIE’S PROGRAM

  • MOVEMENT TERMINOLOGY (daily)

    MOBILITY STRENGTH (3x/wk)

  • The spinal content has many layers, years worth of exploration and understanding. We’ll start by becoming clear in terminology of planes of motion as well as building a wave quality that is sequential in where it’s lead from, either the head or the hips.

    The Sagittal plane is an anatomical plane of motion that divides the body between right and left halves. You can imagine you are cut down the middle with a piece of glass and you’ll be following that plane in the wave.

    A Sagittal Spinal Waves Top Led

    x 3 minutes

    *start by using the wall as seen in this video. Over time take away to stopping points. Stay soft in the body and let the spine be informed by the action of the body vs tension from the attempt of the mind

    B Sagittal Spinal Waves Bottom Led

    x 3 minutes

    *led from the hips, building into the quality of softness to allow the wave to form

  • Wrist Prep

    x 20 seconds each position (6 total)

    A Shoulder Figure 8’s | One Arm

    x 60 seconds per direction per side

    *goal: keeping the torso upright and moving minimally

    B1 Reverse Wrist Pushup

    x 10 reps

    B2 First Knuckle Raise

    x 10 reps

    *arms lifted to shoulder height directly in front of you. Fingers going from fully extended open to closed fist while maintaining the open extension position of the palm.

    Repeat B1|B2 for 2 sets, no rest

    C1 Protracted Plank

    x 60 seconds

    *elbows locked, shoulders protracted

    *as it becomes easier, send the shoulders forward in front of the hands

    C2 Four Position Lift

    x 10 reps + 10 seconds hold last rep

    *sitting low into the bottom but not touching the ground

    Repeat C1|C2 for 3 rounds, minimal rest

    D1 Pushup

    x 6-8 reps (4 seconds lower)

    goal: 6 reps knees off the ground

    D2 Body Row
    x 6-8 reps (4 seconds lower)

    goal: parallel to the floor, 6 reps

    D3 Drop Stance

    x 6-8 reps each side

    Repeat for 3 rounds, 60-90 seconds rest

  • Resonance Breathing

    x 15 minutes

    *ideally done upon waking and just before sleep

    *In this session we'll work on increasing breathing resonance, reshaping the relationship between head, heart, digestive. In working with a specific ratio of inhale vs exhale there is ongoing improvement in relaxing the autonomic nervous system and bringing balance to the system. Ideally this is practiced consistently twice daily, morning and night.

    *Download this app and set the interval to 4 seconds inhale / 6 seconds exhale. Follow the pacer within the app for the time prescribed