Fencing Yoga Workout for at home - Radical Fencing X Dynamic Alignment Bodywork

Fencing Yoga Workout for at home - Radical Fencing X Dynamic Alignment Bodywork

 

 

Today's workout comes from Taylor Hatcher of Dynamic Alignment Bodywork who works with Team Radical on strength and conditioning.

The poses described below are demonstrated in the video:

Workout :1
Start with a relaxing concentration breathing exercise:
1. sit or lie down spine supported
2. close your eyes or fix your gaze on the point of your blade or on fixed object
3. inhale slowly expanding the belly and the torso entirely
4. keep inhaling slowly expanding the belly to level of rib cage
5. stay singularly focused on your breath
5. finally exhale slowly and slowly allow the chest, rib cage and belly to go soft

Repeat this three or four times.

Next A Few Stretches

A. Basic Standing Pose:
Stand tall arms, feet together, toes spread, feet pointing straight ahead, ankles, knees and hips lined up one over the other; shoulders relaxed and not riding up; breathe fully;
and then sweep your arms overhead, engage your core and hold for 15 seconds before lowering arms.

Repeat this Four Times

B.Triangle Pose:
Stand with straight legs engarde distance apart, inhale and straighten your front knee, exhale and reach your front arm forward and down, your other arm up to the ceiling. Work to stack your shoulders directly on top of another and breathe in this position 4 full breaths.

Repeat to both sides 3 Times

C. Warrior Lunge Pose
Begin in an engarde position; do a fencing lunge and exhale ; after lunge and staying in lunge deep inhale, reach your arms straight overhead. Work to square your hips to the front, exhale and repeat deep inhale and exhale in this position for 4 full breaths.

Stay in lunge for 15 seconds and return to engarde.

Repeat right and left sides 5 -10 times.

D. Extended Warrior Lunge Pose

Begin in an engarde position, do a fencing lunge and exhale, while remaining in lunge deep inhale, extend your lead arm forward to the front of the room and extend your back arm to the back of the room, bend into your front knee, exhale and inhale while you return to engarde.

Repeat both right and left sides 5 times.

Fencing Exercises:

1) Starting in an engarde position advance using small continuous steps [ initially 3 advances then pause followed by 8 steps then pause, followed by 10 steps then pause ] then retreat rapidly 5 steps and then retreat again 5 steps

Repeat this sequence 4 times with 10 seconds rest between sets, and change speed of advances and retreats,
for example, slow, fast, slow, fast;


2) Starting in an engarde position do a series single advance lunges, followed by double advance lunges, followed by triple advance lunge;

Repeat this sequence 4 times with 10 seconds
rest between sets, and change speed of advances and lunges

Aerobic & Anaerobic

1) if you live in the city climb your building’s stairs to your apartment if you are allowed and aim to climb at least 12 flights— 2 sets each at a different pace ;

2) if you live where you can go for a run start with a quarter mile run at 70% your fast pace ( 4 sets);

3) end work out with 4x 20 yard sprints initially at 80% your fastest pace

Two Secrets:
The Bout is Never Over;
Stay In the Moment


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