7-day PER

Personal Endurance Regimen

Objective: Build the core strength, shoulder flexibility, and balance for a hand stand.

Goal: Do a handstand for 10 seconds without the wall (or hopping?)

Timing: 6 weeks or less.

Exercises: ?

Where are you now:?

Photos:?

High intensity training // strength building // stretching & recovery // flexibility // cardio // breath-work

Ab challenge – 2 weeks – 10 minutes only: https://www.youtube.com/watch?v=2pLT-olgUJs

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Noa’s Goals:

1. Side split (full extension)
2. Front splits (with hips squared)

Exercises:

1. Lunges
2. On the floor with belt (hip opener) & Leg
3. Goddess pose
4. Dancer
5. Pigeon
6. Squat
7. Pyramid

To be able to do a split, you have to have flexible hamstrings, hip flexors, and some other small muscles in the legs

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Brainstorming of exercises to practice

Day 1: Strength Building — Biceps, triceps, // Core workout

Day 2: Stretching/Flexibility — Yoga stretching focused on hips, shoulders // Core workout (+ deadlifts?)

Day 3: Rest (?)

Day 4: Strength Building — Shoulders, chest // Cardio — 5 km run // Core workout

Day 5: Strength Building — Squats, Leg Balances? // Core workout

Day 6: Cardio — 10 km walk // core workout // pool?

Day 7: Rest ?