Extreme Sports Performance | Legs Up
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Legs Up

Thoughts of the week

“Legs Up”

pose-legs-up

  • What is it?
    • Body feeling tight, sore, stiff and/or heavy? You on have little time spare? Then legs up (against the wall) or viparita karani as it is referred to in yoga terms, is the thing for you!
    • After spending all of last Sunday at London marathon with our athletes, clients and friends we witnessed a lot of people were struggling with cramps, muscles soreness, strains, sprains, blisters, heat exhaustion and chronic fatigue!
    • This little move we have used with many of the people we have previously worked with , post endurance training or performance, and it works like magic
  • What does it do?
    • Increase drainage and circulation in legs
    • Eases swollen or cramped feet
    • Stretches from neck to ankles, particularly hamstrings and lower back
    • Relieves tension in the back, particularly around the thoracic and lumbar regions
    • Reduces heart rate
    • Relaxes body and mind
  • How to do it?
    • It you have an injury or medical issue of any description then consult a medical professional before performing this movement
    • Set up is exactly as in picture.
    • The key is to have your bottom touching the floor while your heels are resting against the wall. 
    • This optimal position is largely based on how flexible your hamstrings are.
    • More flexible hamstrings = bottom closer to wall, still maintaining lower back contact with floor (harder).
    • Less flexible hamstrings = bottom further away from wall, still maintaining lower back contact with floor (easier).
    • Legs straight and feet dorsiflexed (toes pointing towards you).
    • Head relaxed back and hands to the side of your body.
  • How long to do it?
    • Beginners start with 1 minute, building up to 2.
    • Intermediates start with 2 minutes, building up to 3.
    • Advanced start with 3 minutes building up to 4.
    • We recommend not doing longer than 5 minutes in total!
  • How to finish movement?
    • Slowly bring your feet down to floor
    • Slowly turn and sit back against the wall
    • Bend your knees at 90 degrees and gently shake out your calves for 30 seconds.
    • Slowly stand up.
    • Standing up too soon after performing the movement could cause dizziness so take your time
    • Pins and needles are quite normal but disappear after a couple of minutes with gentle walking.

Exercise of the week

Development | Strength | Olympic lift | Snatch | From hip | Bar speed + weighted bar

Find out more about this program here

Recipe of the week

Southwestern bowl

IMG_0967

  • Peel sweet potato then chop into small cubes.
  • Toss with coconut oil, paprika, cumin, garlic powder then add a small sprinkle of salt.
  • Roast in over until sweet potato is soft but slightly crispy (approx. 20-25mins).
  • Drain & rinse black beans
  • Lightly cook garlic & jalapeno (fresh or pickled) in a saucepan for a few minutes
  • Add in black beans & continue to cook for a further 5-10 mins then leave to rest.
  • Trim cavolo nero kale then cut into 1-1.5 inch sections.
  • Place in a sieve then CAREFULLY pour boiling hot water over it slowly. 
  • Allow kale to drain then dab the remaining water off with kitchen towel
  • In a separate bowl mix the dressing (olive oil, pepper, apple cider vinegar & lemon) seasoning to taste with salt & pepper.
  • Dress the kale & add cheese (either low fat feta or low fat mozzarella) then leave to rest.
  • Smash ripe avocado in a bowl adding lime, hot sauce, seasoning to taste with salt & pepper then leave to rest.
  • If you want to keep this dish vegetarian then move on the last step. If you want to add meat then move on the next step!
  • (Slice & dice chicken breast then lightly fry in a pan with coconut oil, cumin, garlic & paprika., until it starts to brown.)
  • Combine all ingredients together as in picture to serve

Find out more about our nutrition plans here

Training song of the week

Chasing highs (Felix Cartel remix) – ALMA, Felix Cartel

Screen Shot 2018-04-24 at 10.52.44

Play