Thursday - June 1830-minute paddler-specific exercises with Laura

• Date and Time: June 18, 7-7:30pm
• Leader: Laura Bogh, physical therapist and dragon boater :-)
• Zoom Meeting: check your email
• Description: This workout is designed to get you out of our usual movement patterns and into new ways of moving.  It will include a warm up, general strengthening, the fun challenging part, and a cool down.
• Props needed:
  • Standard chair (no wheels or swivel)
  • Non-stretchy strap at least 2 feet long (e.g. belt, luggage strap, dog leash, rope, small towel)
  • Towel to kneel on or to roll up for some exercises
  • Paddle or some other stiff item like a broom handle

Saturday - June 20Yoga Flow Practice with Kira (Live from Berlin, Germany!)
+ Social Hour

• Date and Time: June 20, 9-10am exercises, 10-11am social hour
• Leader: Kira Bohm, dragon boater and yoga aficionado
• Zoom Meeting: check your email
• Description: We'll be doing a yoga flow practice that will start out slow and slowly build up to lengthen and strengthen our bodies. Kira will provide some variations for varying levels of difficulty as we go, and end with an extended savasana, or relaxation pose, to let it all sink in.
• Props needed for this session:
  The only equipment needed will be a mat (if available) and a towel or blanket.

Sunday - June 21Whole-Back Workshop with Matt

• Date and Time: June 21, 10-11am
• Leader: Matt Nadler, certified yoga teacher and dragon boater!
• Zoom Meeting: check your email
• Description: "As I mentioned at the end of the last workshop, I plan on involving the entire back this week - from the Cervical spine, to the Thoracic region and then to the Lumbar area.  It will include self-massaging as well as a variety of exercises to keep the spine limber as we grow older and in many cases, stiffer." - Matt
• Props needed:
  • Chair
  • Yoga block or thick book
  • 2 balls
    "My choice of balls are Yoga Tune Up balls.  But other balls can be used if you don't have the YTU balls.  Tennis balls, hard rubber balls, lacrosse balls, etc.  I've even experimented with a baseball and a golf ball." - Matt
    
    
• NOTE: This session will be recorded.

Descriptions and lists of props needed for these events will be updated prior to the events, if necessary.  Check back before the workout and see which props might be needed.
Check your email for Zoom links.
​
Thursday
30-minute paddler specific exercises with Laura

• Date and Time: June 4, 7-7:30pm
• Leader: Laura Bogh, physical therapist and dragon boater :-)
• Description: This workout is designed to get you out of our usual movement patterns and into new ways of moving.  It will include a warm up, general strengthening, the fun challenging part, and a cool down.
• Props needed:
  • Standard chair (no wheels or swivel)
  • Non-stretchy strap at least 2 feet long (e.g. belt, luggage strap, dog leash, rope, small towel)
  • Towel to kneel on or to roll up for some exercises
  • Paddle or some other stiff item like a broom handle

Saturday
HIIT (High-intensity Interval Training) with Janell + Social Hour

• Date and Time: June 6, 9-10am HIIT exercises, 10-11am social hour
• Leader: Janell Duey, dragon boat coach, paddler, and excellent instructor!
• Check back for a more detailed description and any necessary props before the workout.

Sunday - CANCELLED
Back Workshop with Matt

• Date and Time: June 7, 10-11am
• Leader: Matt Nadler, certified yoga teacher and dragon boater!
• Description: The focus will remain on the lower back - specifically stretching and strengthening the muscles that control the tilt of the pelvis.
• Props needed: Strap, Ball, Chair, Thick towel
• NOTE: This session will be recorded.

• Video: https://youtu.be/AslQzy-X3BE​
• See below for props needed during workshop

​
On Sunday, May 24th Matt Nadler, certified yoga teacher,  led another great workshop on shoulders.  This is different than the first one and well worth watching and doing!

Props for this Workshop:
1-2 # Dumbbells or soup cans or pint water bottles

• Video: https://youtu.be/1OHaeKAWxkQ
• See below for props needed during workshop

​
On Sunday, May 17th Matt Nadler, certified yoga teacher,  led Feet and Toes Workshop.  Emphasis on stretching, mobilizing and strengthening feet and toes.

Props for this Workshop:

1. A chair
2. Yoga Tune Up ball OR tennis ball OR hard rubber ball
3. Hand lotion
   
4. Small towel

• Video: https://youtu.be/NewuiE91uL0
• See below for props needed during workshop

​
On Sunday, May 10th (Happy Mothers' Day), at 10am Matt Nadler, certified yoga teacher,  led an Ankles and Calves Workshop.  The emphasis was on stretching, mobilizing and strengthening calves and ankles.

Props for this Workshop:

1. A chair
2. Yoga block or hardcover books
3. Yoga Tune Up ball OR tennis ball OR hard rubber ball
4. Large towel - we'll be folding it and using it for an unstable platform for ankles

Recommending Reading:
(Each week Matt recommends these titles.  He really likes them!)

• MOVE YOUR DNA by Katy Bowman
• THE ROLL MODEL by Jill Miller

• Video: https://youtu.be/qV96KbvT1RQ
• See below for props needed during workshop

​
On Sunday, May 3rd, Matt Nadler, certified yoga teacher, led a Knees Workshop for us.  Matt emphasized knees by concentrating on QUADS, HAMS, KNEES, and CALVES.

Props for this Workshop:​

1. Yoga mat or carpet to stand and lie down on
2. Strap or bathrobe tie
3. Folding chair or hardback chair - not soft nor swivel chair
4. Medium size towel

• Video: https://youtu.be/LCMlVCCwoF0
• See below for props needed during workshop

​
On Sunday, April 26, Matt Nadler, certified yoga teacher, led a Hips Workshop for us.  

Some postures/exercises will be standing, some using a folding chair and some lying on the floor.

Props for this Workshop:​

1. Yoga mat or carpet to stand and lie down on
2. Strap or bathrobe tie
3. Folding or lightweight chair

We had a great Saturday workout with Jos Johnson.  If you'd like to repeat it, just follow the recipe below.
 
Goals:

• Focus on muscles we use for our paddling technique
• Insert some race day mentality into the workout with some calls for starts, bodies, and finishes.

Items needed:

• Thicker mat or towel to place under torso for Superman exercise, plank up-downs.

Areas of focus:

• Shoulders, lats (upper back that wraps to sides), obliques, abs (especially transversus abdominis), lower back, hips

------------------------------
WARM UP - 1 minute each

• Jog in place
• Arm raises (Spider-Man style)
• Leg swings (controlled, hold at peaks)
• Jumping jacks

------------------------------
AB ACTIVATION

• Belly button to spine
• Hip thrusts in supine position with 10 second hold.

------------------------------
STRENGTH

• 1.5 min | Shoulder taps in plank
  • Alternative: Plank from knee
• 2 min  | Superman (1-10 reps, rest in between sets)
  • Alternative: Kneeling, on hands opposite leg/arm.
• [STRETCH]
• Jane Fonda leg lifts (10-15 lifts  2x, each side)
• 1 min | Side plank, static
  • 30 sec | Rest
  • Alternative: Side plank from the knee
• 30 sec | Side plank with hip dips
  • 30 sec | Rest
  • Switch sides
  • Alternative: Hips dips from the knee OR static side plank until fatigue
• [STRETCH]
• 2 min | Burpees
  • Beginner: Squat, inchworm into a plank on hands, inchworm back, jump
  • Advanced: Any push-up, snap into squat, jump
  • Alternatives: Substitute anything you need to for injuries; just keep that whole body moving.

------------------------------------
2 minute pause, stretch, water
------------------------------------

• 1.5 min | Up-and-downs in plank
  • Alternative: Shoulder taps
• 2 min | Squats
• 1 min | Flutter kicks
  • Alternative: Start with legs straight up, lower them only as far as you can maintain.
  • Note: Protect your lower back. Either place hands below back and/or raise your head and chest.
  • 1 min | Rest
• 1 min | Crossovers
  • 1 min | Rest
• Alternating supine toe touches (5 touches, switch; 4x)
  • Alternative: Same leg, "climb" leg with hands, touch toe. Similar movement, more recovery time, slower pace.
  • Note: You can bend other leg to help protect your lower back.

------------------------------------
COFFEE TIME!
------------------------------------

• Video: https://youtu.be/PiUw58EmhB4
• See below for props needed during workshop

​
On Sunday, April 19th, at 10am Matt Nadler, certified yoga teacher, led a Hips and Shoulders Workshop for us.  Combining shoulders and hips might seem a bit odd, but after all, the different movements of the hips are very similar to the shoulders.  And we use both for dragon boat paddling.

Some postures/exercises will be standing, some using a folding chair and some lying on the floor with feet against the wall.

Props for this Workshop:

1. Yoga block or 2 thick hardcover books (3-6” of height)­
2. Yoga mat or carpet to stand and lie down on
3. Strap or bathrobe tie
4. Folding or lightweight chair
5. Nearby wall
6. 1-2 # dumbbells or soup cans

• Video: https://youtu.be/S9aM-7N3GKw 
• See below for props needed during workshop

On Sunday, April 12th, at 10am Matt Nadler, certified yoga teacher, led a Shoulder Workshop for us.  The previous workshop was so good Matt agreed to repeat it and let us record it.  The good news is he has tweaked the workshop to be even better.  Not sure how it could be better!

Props for Shoulder Workshop:

1. EITHER 1-2 pound dumbbells or soup cans
2. A strap or bathrobe tie
3. A yoga block or thick, hardcover book
4. Some exercises will be held against a wall
5. All the movements will be standing, so a mat or special flooring will not be needed