Fitness goals in 2024

By Nymvaline

This is something I’ve been wanting to work on for a while. I’m not much for new year’s resolutions, so now’s as good a time to start as any, I guess.

Monday-Wednesday-Friday. Possibly switching the posture stuff to Sunday-Tuesday-Thursday.

Dani Winks 30 Day Toe Touch Flexibility Challenge (Hamstring Stretching Routine)

See the video for actual details, but here are the notes for my future self.

  • Warm-up
  • Sciatic nerve glide (floor, one leg going from bending to straight, toes pointed up, flexed foot down), 10x
  • Sciatic nerve tensioner (see above, but with flexed foot) 10x
  • Wall heel slidex 10x
  • Legs up the wall (hold) 30 seconds
  • Supine hamstring stretch (strap on foot, pull up) 30 seconds each side
  • Supine leg lifts, 10x each side
  • Supine hamstring contract-relax (strap on foot, press forward with foot but don’t move) 20 seconds, 3x each side
  • Seated single leg lifts, 10x, & seated forward fold, 30 seconds (each side)

Athlean-X How To Fix Your Posture in 4 Moves

Again, see the video for actual details.

  • Thoracic rotations and extensions (broomstick rolls), 5x each side
  • Face pull outs (shopping list: get a resistance band to do this at home), 10 sets of 1x
  • Neck flexion exercises, with tennis ball under the chin to engage neck flexors , weight on the headslight extension and neutral (10 sets of 1x)
  • Anterior pelvic tilt, forward reach, flexed front foot, 45 seconds each side

And since I need a warm-up anyways, might as well bust out couch to 5k again.

In the past, I’ve used my old Garmin watch for timers, but the NHS podcast is actually pretty nice now that I have some old airpods I can use.

Especially for those annoying irregular times in the middle weeks.

Don’t forget the 5m warm-up walk, each time.

  • Week 1: [60s run/90s walk], 8x
  • Week 2: [90s run/2m walk], 6x
  • Week 3: [90s run/90s walk, 3m run/3m walk], 2x
  • Week 4: 3m run/90s walk, 5m run/2.5m walk, 3m run/90s walk, 5 m run
  • Week 5, run 1: 5m run/3m walk, 3x
  • Week 5, run 2: 8m run/5m walk, 2x
  • Week 5, run 3: 20m run
  • Week 6, run 1: 5m run/3m walk, 8m run/3m walk, 5m run
  • Week 6, run 2: 10m run/3m walk, 2x
  • Week 6, run 3: 25m run
  • Week 7: 25 m run
  • Week 8: 28m run
  • Week 9: 30m run