My apologies for being a little behind getting the weekly workout posted. It's been a busy week and I've been trying to make the most of some opportunities to do a bit of foraging. Oyster mushrooms are in abundance locally and you don't want to delay on harvesting them if you can, otherwise they get too buggy. (You can see a photo of the flush on IG!). I'm also still working on integrating all the useful information I gathered during the Wildcrafted Healing workshop with Arthur Haines this past weekend in Maine. What a wonderful experience to hike barefoot through the Maine forest and be present for the copious knowledge Arthur has to share! While gathering oyster mushrooms, I also harvested boneset, self-heal, purple loosestrife, witch hazel and some staghorn sumac to make into medicine (photo on IG!), all of which I learned more about in Arthur's workshop. I shared some of the many uses and benefits of self-heal in IG stories the other day and will be recapping this in the upcoming full moon edition of the newsletter, so make sure you are signed up!
On my way to the workshop, I got to stop in and visit my dear friend Abby Clark. It was really nourishing to spend some time visiting with her while she is here in the Northeast for bit, help her film a great tutorial on balance that will be available on the Girls Gone Strong blog and go deep in conversation about natural movement, being strong and nurturing our femininity. Abby is a great conduit for those conversations and if you enjoy them too, I would highly recommend checking out her Strong by Nature Women's Retreat in Portland, OR September 15-17, 2017. I was so engrossed in being present for this, I didn't post workout last week. #sorrynotsorry. Sometimes you just got a live your life, be in the moment, you know?
So without further ado, here's this week's workout:
Warm-up: diaphragmatic breathing 5x, front rocking 5x, side bent sit reverses, with reaching 5x, side kneeling with reaching, controlled side to side kneeling.
Emphasis: clean to front squat 5x (1/3- 1/2 bodyweight), hip hinge to forward balanced walking with waist carry 10 feet, cross reverse, press to forward balanced walking with overhead carry, upward jump focus on soft/quiet landing 5x. Repeat 3-4x
Combo: Forward foot pinch 3x, to under bar rows 5x, forward jump to precision landing 4-6 feet, 5x, deep squat to backward sprawl 5x. Repeat 4x.
A note on progression: try to do your foot pinch as statically as possible, that is, not using bodyweight transfer or swinging to bring your feet up. This will help strengthen your lower and deep core muscles- very important for many things, but especially if you are working towards a roll-up!