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Strength

I try to do Hatha as part of my routine several times a week. I combine this with weightlifting to build strength.

  1. Jai Shree Ram

  2. Weightlifting

    LiftPostureBreathing
    Squats- Legs a little wider than shoulder-width
    - Toes pointed about 45° outward
    - Barbell over the center of the foot
    - On the descent, keep the load on the legs rather than the back; there should be no pressure on the back    		- Breathe in at the top
    - Hold your breath on the way down
    - Breathe out on the way up
    Press- Clench glutes
    - Brace (tighten) your core
    - Slightly arch your back to make room for the bar    		- Breathe in on the way up
    - Breathe out on the way down
    Bench- Keep your back arched
    - "Bend the bar" by creating outward torque with your hands    		- Breathe in on the way up
    - Breathe out on the way down
    Deadlift- Keep your back straight
    - Clench your glutes
    - Drive the bar up past your knees    		- Take a deep breath before lifting
    - Hold your breath during the lift
    - Lift
    - Breathe out on the way down

    Schedule:

    DayLift
    TFSquats
    TFPress/Bench Press alternate
    TDeadlift
    FPull Ups/ Chin Ups

  3. Hatha