Personal Training Part Three: Everyday

Ankle weights are awesome
Ankle weights are awesome!

On Saturday I ran back to Crunch for my final session with genius personal trainer Claes Passalacqua. It’d been a really long week; I needed a kick in the pants as well as the final secret series of hip and back fixers.

We started off with the Core strengthening exercises and the Glute strengthening exercises, just to warm up. Except this time I had to do the Glute series with ankle weights. Good. Lord. It felt like my leg was trapped in concrete; I could barely move it around. It felt like someone else’s leg. That I’d set on fire. We also added an inner leg lift, similar to ones I’d done for knee pain, that brought the sensations full circle.

The real magic, however, came when I stood up. The nerves and muscles firing up and down the back of the leg created this insane feeling of gravity in that leg, as if my heel was being suctioned to the ground, and my hips were being sucked out through my leg bones. It was like a huge flush of water, an avalanche, dropping through my legs. For all the yoga I’ve done, for all the teachers that have pulled my heels or hips towards the floor, THIS made me understand what “grounding” really feels like.

We built on that. The final series adapted these Core and Glute alignments to more “normal” postures, to train the body to use these new-found muscles in everyday living.

  1. Standing tall — left side against the wall, with a kickball to cushion the hip. Right foot on a stair-stepping bench (could substitute a thick book), left leg dangles parallel to the right. Arms up, shoulders down. Ribs in. The challenge is to balance using the glute, not the quad, calf, or foot. Microbend the knee, send the hips back, keep the weight in the heel, hold for a minute. Crazy strength is discovered. Do both sides.
  2. Sitting down — in front of a bench (or bed), lift one foot six inches off the floor. Arms up, shoulders down. Ribs in. Lower the hips towards the bed, keeping the feet parallel. Use the glute not the quad. Rest, stand up with both legs, and repeat 10 times. (For extra challenge, try to come back up. With the core and the glutes you can do it!)
  3. Bending over — stand with feet hip-distance apart, lift the right foot about six inches off the floor. Microbend the other leg, send the hips slightly back. Left hand on the hip for balance, lean the heart forward and touch the left toes with the right hand. Repeat 10 times. (Similar to the Hamstring Circles recommended in Ironstrength)

I’m kind of sad to be done, even though my hip and back pain can certainly stay hidden wherever they are. I’ve got the homework I asked for, and all kinds of new sensations to play with. I’ve learned all kinds of things about yoga from cross-training, especially this strength training, and I highly recommend some intense muscular exploration for anyone who does yoga. And, I cannot even describe how immense a relief it is to have not an injury, but a plan. Thank you so much Claes!