Month 3

NUCLEOLUS EXERCISES

Nucleolus are essential exercises that have to be done to see real results.

There will only be three exercises in this.

do 11 repetitions, 3 times a day (unless mentioned otherwise).

Preferably spread throughout the day, but it's ok if done together too. 

Captain Squats.jpg

Captain Squats

Keep your feet and knees pointing forwards and parallel to each other.

Imagine there is a chair 6-12 inches behind you that you need to sit on.

Slowly squat down making a 90° angle at your knees.

Gradually come up. 

 

Week 1: 90° - 1 second hold - 33 repetitions x 3 sets

Week 2: 90° - 2 seconds hold - 33 repetitions x 3 sets

Week 3: Squats Challenge week: no hold - 111 squats x 3 sets

(don't worry about form or going all the way down)

Week 4: Form correction without progressing any further where you solely focus on getting the form right. 

Orange Squeeze Bent Over

Orange Squeeze - Bent Over

 

Keeping your knees slightly bent, bend forwards from the waist. 

Keep your shoulders relaxed and don't shrug them up.

Start from a 'hands-up' position and bring your elbows back squeezing the imaginary orange between your shoulder blades.

Slowly take your arms down without shrugging your shoulders.

 

Week 1: No hold x 11 repetitions x 3 sets

Week 2: One second hold x 11 repetitions x 3 sets

Week 3: Two second hold x 11 repetitions x 3 sets

Week 4: Form correction without progressing any further where you solely focus on getting the form right. 

Table Push Ups

Close-Grip Table Push Ups

Lean against a sturdy table having a closer grip as compared to last month.

Keeping a straight line from head to heels, slowly lean further down on the table.

Go up slowly.

Do no't arch your back up or down while doing the push up. 

 

Week 1: No hold x 11 repetitions x 3 sets

Week 2: One second hold x 11 repetitions x 3 sets

Week 3: Two second hold x 11 repetitions x 3 sets

Week 4: Form correction without progressing any further where you solely focus on getting the form right. 


ACTIVATION EXERCISES

activation exercises are desirable exercises that are recommended to be done along with nucleolus exercises for best results. 

again, do 11 repetitions, 3 times a day. 

these exercises stay same for the whole month.

Breathe-Ins

This is in continuation from last month.

Take a long deep breath in. Let your chest expand. If you prefer abdominal breathing, so be it, just take long mindful long breaths in and out.

Remind yourself every 30 minutes to do the same for 1 minute.

Skipping Jacks - Spot Jogging

This is progression from Skipping Jacks from last month. 

Since running involves balancing on one leg for sometime and then on the other, we first start with doing the same in one spot first. 

Just remind yourself to land softly enough so you can't hear yourself.

At all times maintain a tall posture. 

Elven Raises - Single Leg

Have heel of non-exercising leg slightly off the ground. Use it only for balance. 

Slowly raise the heel of the exercising leg off the ground.

Gradually come down. 

Hobbit Toes with butt activation

Put both your hands on your own butt.

No imagine there is a coin between your butt-cheeks and you are holding that coin tight. Now slowly curl your toes up. And then let go.

Initially it will be tough to do the two things at the same time but soon you'll get a hang of it.

Anne's Alphabets

Interlace your fingers behind your neck and imagine you are holding a big thick pencil between your elbows.

Write lower case big font alphabets with that imaginary pencil between your elbows.

Start with 11 and soon all 26 alphabets will seem easy.

Sea Saw

Hold your elbows above your head as shown in the pic.

Preferably stand against a wall so you maintain a good posture.

Bend towards one side. Feel the stretch on the opposite side.

Now bend to the other side.