Shifting Weight and Center of Mass Management

Equipment Needed:

• Two chairs
• A yoga block
• Light to moderate weights (body weight might suffice for many)

Key Concepts:

• Athletic stance is crucial for proper weight shift and balance.
• Focus on the front and mid tripod of the foot: 1st and 5th MTP joints, big toe, and the base of the fifth ray (not the heel).
• Avoid locking out legs to enable weight shifting.
• Different weight shifting techniques for the 'up' leg and 'down' leg.

Exercises:

1. Stand to Sit / Sit to Stand

• Avoid straight feet to allow joint rotation.
• Use arm swings to assist in loading the leg for standing up.
• Variation: Use two legs to go down and one leg to come up.
• Manage depth using a yoga block to avoid irritation in knees, ankles, or hips.

2. Plank to Pendulum

• Set up with two chairs and a yoga mat to prevent slipping.
• Start in plank, shift to pendulum, utilizing weight shift through hands.
• Weight shift should transition from thumb side to pinky side.
• Troubleshoot with ramps or blocks to aid hand placement and weight shift.

3. Hops

• Focus on transitioning weight from upper body to lower body.
• Utilize arms to punch down as feet hit to aid in loading legs.
• Focus on weight being on the balls of the feet, not the heels.
• Proper timing of 'heels in' during hops can enhance the pop.

4. Offset Push-Ups

• Use a block under one hand to facilitate a natural rhythm of weight shift.
• Block under the hand that naturally wants to fold on descent.
• Weight shifts to block hand on descent, and to non-block hand on ascent.

Circuit Training:

• 30 seconds per exercise with 90 seconds break between sets.
• Total circuit time: 2.5 minutes, with 90-second rest periods.
• Repeat cycle as many times as needed.

Additional Tips:

• Explore variations based on space and equipment available.
• Consider travel-friendly workouts, like stand to sit or hops, and adapt the timing.
• Honor natural tendencies in movement and weight shift between legs and arms.

Cool Down:

• Utilize a chair and a block for stabilization and stretching.
• Perform ankle, quad, and side bending stretches.
• Finish with a twist using the chair for support.

Final Thoughts:

• Embrace natural asymmetry in body movements.
• Focus on whole-system function rather than symmetrical training.
• Allow time to adjust to new methods and observe improvements in strength and coordination.

Remember: Practice these concepts regularly, focusing on proper weight shifting and balance, for improved stability and performance in exercises.