Ginger
December 6th, 2007, 03:39 AM
IndePrime: video preview link: http://www.youtube.com/watch?v=Ti7pryud0Ks
Equipment used:
Body Wedge (Anna's is nicely covered.)
Step (12" -14")
Weights (select best fit for you.)
Medicine/Oof Ball (1 - 5 pounds is suggested.)
48" Rubber tipped dowel (I'd say this is optional)
Yoga Blocks (Optional, used for stretching if needed.)
Smart Balls (Optional. I don't have them, so I will not comment about these. However, the concept of their use seems to fit with tips a nurse shared in a lamaze class over 20 years ago.)
Menu:
Indeprime (Plays the entire program including intro etc.)
Yoga Core 12 Minutes…Chapters 1-4 (Gets directly to the workout. I believe this will play through the entire workout, not stop at the end of 12 minutes...I consider that a good thing, as it eliminates the excuse for me to quit.)
Standing Total Body 26 Minutes…Chapters 5-11 (This will take one to the correct start point, but will continue through the end.)
Floor Sculpt Yoga 14 minutes…Chapters 12-15 (This plays the final segment to the end of the DVD including the informational section at the end and credits.)
Workout Information 5 Minutes…Chapter 16
The Workout: (As a picture is worth 1,000 words, I’ve tried to match the chapter description to the video preview time. See link above.)
The DVD has 16 chapters.
Chapter 1 includes the title, usual disclaimers and a brief introduction. (See video clip 0:00 – 0:14)
Chapter 2 begins with a yoga warm-up. As Anna demonstrates and describes the moves, inhales and exhales are also cued on the screen with subtitles. (Subtitles add details to the instruction throughout the workout. Sometimes cuing use of the Smart Balls, general instruction or breathing tips.) The warm-up includes: sun salutations, lunges, planks, cobra and downward dogs. (See video clip 0:15-0:43)
Chapter 3 begins with effective core work using the wedge and a visual demonstration of the muscles in the "seatbelt." (I am a visual learner. This demo has helped me to engage my mind and muscles while I'm riding, therefore improving posture and seated balance on the horse.) Use of the wedge for crunches allows for greater range of motion because one is able to lean off the back of the wedge. (I prefer this to the balance ball.) Crunches are varied including long lever legs and bent knee with a twist. Anna also does what she calls a posture power sit with the medicine ball. The chapter ends with a back bend off the wedge. (See video clip 0:44-1:21)
Chapter 4 begins with prone wedge work using the medicine ball to work the back (and triceps?). Spinal rotation follows. Decline plank or push-ups are performed using the edge of the wedge as a pivot point. Watching the subtitles will remind one to contract the glutes. (I felt them later.) A bow stretch follows. Chapters 3 and 4 might be my favorite parts. I'm not sure yet. (See video clip 1:22-2:00)
Chapter 5 focuses on hover squats using weights with the medicine ball held between the knees. (Yes, you'll feel the inner thigh later too.) The final set is performed with one heel up. Throughout the sets, the viewer is reminded to practice internal contractions. Between sets, internal contractions, sometimes with a cough, sneeze or forceful exhale are practiced. A quick chest and shoulder stretch finishes the chapter. (See video clip 2:01-2:32)
Chapter 6 is Cardio Anna’s Style. (Wouldn't that make a good title for a workout?) This chapter begins with the addition of another yoga mat. I found setting this up at the start of the workout was helpful. I am really not quite sure how to describe this part, except to say that using the medicine ball, moves in the first part of the sequence are geared to work and stretch the lower body. The final part of the sequence includes use of the medicine ball to engage the core in both flexion and rotation. While squatting, one lowers the medicine ball to center and then alternates rotation to one foot or the other. After the first time, I thought this was a fun segment. (See video clip 2:33-2:58)
Chapters 7 and 8 'merge yoga techniques with weight training.' Anna uses Warrior position to perform lat rows. As the Warrior pose is introduced, modifications for beginners are shown in the subtitles. Two sets are performed. During the second set, bicep curls are alternated with the lat rows. (See video clip 2:59-3:54)
Chapter 9 combines push ups with glute work using the medicine ball, step and leg shoot outs. This is followed by a “starfish” move using the step. My best description is that the start position is similar to downward dog with one hand on the step. The body is then rocked forward and back to both strengthen and stretch. (Best if you see it.) The move is performed for each side and is followed by downward dog and upward dog after completion of reps for each side. (See video clip 3:55-4:33)
Chapter 10 uses the stick, a heavy bell and the wedge placed just behind the heels for fast dips. A set of single arm shoulder presses separates the fast dip sets. A third set of dips is performed more slowly alternating legs and using 2 matched bells. This is followed by bicep curls and flare outs. (See video clip 4:34-4:58)
Chapter 11 adds the addition of the step in front of the wedge for leg presses. Anna uses a bell and a dowel. The next move flows easily and has one sitting on the wedge with hands on the step rising toward a forward bend, then alternating long lever leg lifts. (I hope I’ve described that well. If not, see video clip 4:59-5:40)
Chapter 12 begins with weighted bridge work using the wedge and the step. Anna shows how to avoid cheating. A third weight is added to combine bridge with triceps work. The chapter finishes with a move that I’ll describe as plank, crunch and curl. (See video clip 5:41-5:59)
Chapter 13 begins with pec flies on the wedge, head down, b-u-t-t and legs up. With release of the weights and a quick adjustment of one’s self on the wedge, the move transitions to a smooth long lever leg raise and lower off the end of the wedge. (I believe this is another place where I remember feeling the lower abs working.) Leg shoot outs are performed next.(See video clip 6:00-6:36)
Chapter 14 has what Anna describes as a traditional yoga sequence using the wedge and step as soothing music plays. I am not familiar enough with yoga to name positions, but the stretches feel good. (See video clip 6:37-7:49)
Chapter 15 begins with seated straddle stretches using the medicine ball in a variety of movements. The final stretch is seated forward bend. (See video clip 7:50-9:10)
Chapter 16 contains workout information. http://www.youtube.com/watch?v=frpYJBxZMzk&feature=related
Equipment used:
Body Wedge (Anna's is nicely covered.)
Step (12" -14")
Weights (select best fit for you.)
Medicine/Oof Ball (1 - 5 pounds is suggested.)
48" Rubber tipped dowel (I'd say this is optional)
Yoga Blocks (Optional, used for stretching if needed.)
Smart Balls (Optional. I don't have them, so I will not comment about these. However, the concept of their use seems to fit with tips a nurse shared in a lamaze class over 20 years ago.)
Menu:
Indeprime (Plays the entire program including intro etc.)
Yoga Core 12 Minutes…Chapters 1-4 (Gets directly to the workout. I believe this will play through the entire workout, not stop at the end of 12 minutes...I consider that a good thing, as it eliminates the excuse for me to quit.)
Standing Total Body 26 Minutes…Chapters 5-11 (This will take one to the correct start point, but will continue through the end.)
Floor Sculpt Yoga 14 minutes…Chapters 12-15 (This plays the final segment to the end of the DVD including the informational section at the end and credits.)
Workout Information 5 Minutes…Chapter 16
The Workout: (As a picture is worth 1,000 words, I’ve tried to match the chapter description to the video preview time. See link above.)
The DVD has 16 chapters.
Chapter 1 includes the title, usual disclaimers and a brief introduction. (See video clip 0:00 – 0:14)
Chapter 2 begins with a yoga warm-up. As Anna demonstrates and describes the moves, inhales and exhales are also cued on the screen with subtitles. (Subtitles add details to the instruction throughout the workout. Sometimes cuing use of the Smart Balls, general instruction or breathing tips.) The warm-up includes: sun salutations, lunges, planks, cobra and downward dogs. (See video clip 0:15-0:43)
Chapter 3 begins with effective core work using the wedge and a visual demonstration of the muscles in the "seatbelt." (I am a visual learner. This demo has helped me to engage my mind and muscles while I'm riding, therefore improving posture and seated balance on the horse.) Use of the wedge for crunches allows for greater range of motion because one is able to lean off the back of the wedge. (I prefer this to the balance ball.) Crunches are varied including long lever legs and bent knee with a twist. Anna also does what she calls a posture power sit with the medicine ball. The chapter ends with a back bend off the wedge. (See video clip 0:44-1:21)
Chapter 4 begins with prone wedge work using the medicine ball to work the back (and triceps?). Spinal rotation follows. Decline plank or push-ups are performed using the edge of the wedge as a pivot point. Watching the subtitles will remind one to contract the glutes. (I felt them later.) A bow stretch follows. Chapters 3 and 4 might be my favorite parts. I'm not sure yet. (See video clip 1:22-2:00)
Chapter 5 focuses on hover squats using weights with the medicine ball held between the knees. (Yes, you'll feel the inner thigh later too.) The final set is performed with one heel up. Throughout the sets, the viewer is reminded to practice internal contractions. Between sets, internal contractions, sometimes with a cough, sneeze or forceful exhale are practiced. A quick chest and shoulder stretch finishes the chapter. (See video clip 2:01-2:32)
Chapter 6 is Cardio Anna’s Style. (Wouldn't that make a good title for a workout?) This chapter begins with the addition of another yoga mat. I found setting this up at the start of the workout was helpful. I am really not quite sure how to describe this part, except to say that using the medicine ball, moves in the first part of the sequence are geared to work and stretch the lower body. The final part of the sequence includes use of the medicine ball to engage the core in both flexion and rotation. While squatting, one lowers the medicine ball to center and then alternates rotation to one foot or the other. After the first time, I thought this was a fun segment. (See video clip 2:33-2:58)
Chapters 7 and 8 'merge yoga techniques with weight training.' Anna uses Warrior position to perform lat rows. As the Warrior pose is introduced, modifications for beginners are shown in the subtitles. Two sets are performed. During the second set, bicep curls are alternated with the lat rows. (See video clip 2:59-3:54)
Chapter 9 combines push ups with glute work using the medicine ball, step and leg shoot outs. This is followed by a “starfish” move using the step. My best description is that the start position is similar to downward dog with one hand on the step. The body is then rocked forward and back to both strengthen and stretch. (Best if you see it.) The move is performed for each side and is followed by downward dog and upward dog after completion of reps for each side. (See video clip 3:55-4:33)
Chapter 10 uses the stick, a heavy bell and the wedge placed just behind the heels for fast dips. A set of single arm shoulder presses separates the fast dip sets. A third set of dips is performed more slowly alternating legs and using 2 matched bells. This is followed by bicep curls and flare outs. (See video clip 4:34-4:58)
Chapter 11 adds the addition of the step in front of the wedge for leg presses. Anna uses a bell and a dowel. The next move flows easily and has one sitting on the wedge with hands on the step rising toward a forward bend, then alternating long lever leg lifts. (I hope I’ve described that well. If not, see video clip 4:59-5:40)
Chapter 12 begins with weighted bridge work using the wedge and the step. Anna shows how to avoid cheating. A third weight is added to combine bridge with triceps work. The chapter finishes with a move that I’ll describe as plank, crunch and curl. (See video clip 5:41-5:59)
Chapter 13 begins with pec flies on the wedge, head down, b-u-t-t and legs up. With release of the weights and a quick adjustment of one’s self on the wedge, the move transitions to a smooth long lever leg raise and lower off the end of the wedge. (I believe this is another place where I remember feeling the lower abs working.) Leg shoot outs are performed next.(See video clip 6:00-6:36)
Chapter 14 has what Anna describes as a traditional yoga sequence using the wedge and step as soothing music plays. I am not familiar enough with yoga to name positions, but the stretches feel good. (See video clip 6:37-7:49)
Chapter 15 begins with seated straddle stretches using the medicine ball in a variety of movements. The final stretch is seated forward bend. (See video clip 7:50-9:10)
Chapter 16 contains workout information. http://www.youtube.com/watch?v=frpYJBxZMzk&feature=related