"M.O.M." (Mind Over Matter)

(By: Body By Karate HQ)
#Mindfulness #Isometric #MentalToughness #StillnessCulture #HiMom

• 2 minute Square Stance Hold
  
• 2 minute Plank
• 2 minute Leg Lift Hold

Repeat for 1 minute each

​* Elite - How many minutes can you hold?

square stance hold

Square Stance Hold

• Knees bent, advanced to 90 degrees
• Feet pointed outwards at 45 degrees from the central focal line 
• Back straight and vertical
• Tail bone tucked directly below spine, as in an upright, comfortable seated position
• Abdominals engaged with navel retracted slightly inwards
• Arms up 
  

plank

• Resting on forearms and balls of the feet, hold body as steady as possible
• Make sure legs, arms, shoulders, back, core, and glutes are all engaged
• Do not allow lower back to dip and crumple, instead engage legs and abdominals more upon feelings of fatigue
• Be conscious of whole body, and try to remain as still as possible, with steady, consistent breathing
• Enjoy the stillness
  

leg lift hold

• Lying recumbent and sitting on the hands, lift legs to about 6 inches (15 cm) off the floor 
• Feet together, knees straight, back in complete contact with ground (no arch)
• Hold this position, without rocking
• Focus the gaze
• Breathe