Wellness with Makalah

& so is mobility!

Alrighttttt this post is more geared towards my ladies but mobility is a gift that anyone can use! Becoming a yoga teacher changed my ability to get in tune with my body and I have witnessed it work in remarkable ways time and time again for both myself and others. Lifting and yoga bring wonders to my well being, and there is nothing quite like the endorphins I get when I treat my body with kindness!

I began placing an emphasis on strengthening my core, pelvic floor, and hip mobility at the beginning of December. Mind you, I have always focused on mobility and strength, but integrating a few new exercises a few times a week has done me WONDERS (specifically plank holds and single leg thrusts)!

I am sharing from my own personal experience so take what you would like and leave whatever does not call to you! Anything is better than nothing am I righttttt 🙂 my current splits are outlined with reps & weight below!

Monday / lift x leg circuit & yoga cool down (longer meditation)

• Squat rounds starting at 45 go up, 65, 95, max at 4-5 reps at 135 then decline to bar x20 (max at 205-215 2x per month)
• Bulgarians 3 x8, 6, 4 (lightest to heavy reps x free weight, 15, 25 each) 
• Hip thrusts 3×8 (heavy to heavier, mid range)
• Leg press quads hold quad max 3×8 (180 > 270 3rd set) hold 30 secs 
• Leg curl 3×8 (90)
• Leg press calf extensions out, straight, in 3×8, (180 > 270 3rd set)

Tuesday / lift x back + bis, 2-4 pelvic exercises, 1-2 mile run

• 3×8 single arm bent over rows (35) 
• 3×8 lateral pull downs (90, 100)
• 3×8 push ups
• 3×8 pull ups x 30 second hang.n holds
• 3×8 standing bicep curls (25)

Wednesday / lift x chest + tris, 1-2 pelvic exercises, 15 min core circuit

• 3×8 Chest fly (25)
• Lateral raises 3×8 (15s) 
• 3×8 smashed skull crush up (35)
• 3×8 Tricep pull down (80) 
• 3×8 Incline shoulder press (35 each)
• plank hold 3×45 seconds
• bird dog 3×10 each leg
• banded hip thrust single leg raise 3×8 each leg

Thursday / lift x leg circuit, 1-2 pelvic exercise cool down

• 3×8 elevated goblet squat (80-90)
• 3×8 hamstring focused bulgarians (20)
• 3×8 single leg deadlift with back leg on wall (35)
• 3×6 side lunge (20)
• any hamstring burnout (stairs/step ups/get funky with it)

Friday / lift x back + bis, 2 mile run, 3-5 pelvic exercises

• 3×8 single arm bent over rows (35) 
• 3×8 lateral pull downs (90, 100)
• 3×8 push ups
• 3×8 pull ups x 30 second hang.n holds
• 3×8 standing bicep curls (25)
• bicep burnout of any variation

Saturday / light lift (if any, get fun with it day), 5-6 mile run, 2-3 pelvic exercises & yoga cool down

Sunday / Active rest & yoga – focus on hip stretching as well as light pelvic exercises, typically 1-2 mile walk

with love,

makalah marie