Yoga for Regular Guys: The Best Damn Workout on the Planet!

our rehab sequences in order to reset, balance, and stabilize the entire lower kinetic chain (feet, knees, hips, pelvis, and low back) for optimal function and peak performance.
    Bring It on Home Sequence: Awaken the Spine
    Okay, if we were doing one of our workouts, this sequence would mean we were almost done with the 20-Minute Workout. But like all of these sequences, it can be done all by its little lonesome, and I guarantee it will awaken your spine, get the blood flowing, and get you movin’ right!
See this page to refresh your memory. Perform this sequence three to five times.
    Opposite Arm and Leg Traction with Broken Table: Spinal Rehab
    If you want to rehab your spine, you are going to need the following: strengthening, stretching, balance, and traction. This exercise sequence has it all. In the beginning you’re going to be tipping over like a teapot, but if you stick with it, your core will really start getting strong. This will also help to give you that tight ass you used to have; you can bounce a quarter off my ass, and by the time this book comes out I’ll be fifty.

CHICKEN WING
    Move into Chicken Wing.

BROKEN TABLE
    Raise your left leg straight back and your right arm straight ahead. Reach and stretch. Take three deep breaths.

CHICKEN WING
    Bend your left knee and grab your left ankle with your right hand. Take three deep breaths.

BROKEN AIRPLANE
    Now straighten that leg and swing it to the left. As your right arm straightens to the right, reach and stretch. Take three deep breaths.

CHICKEN WING
    Exhale and drop back to Chicken Wing.

BROKEN TABLE
    Raise your right leg straight back and your left arm straight ahead. Reach and stretch. Take three deep breaths.

CHICKEN WING
    Bend your left knee and grab your left ankle with your right hand. Take three deep breaths.

BROKEN AIRPLANE
    Now straighten that leg and swing it to the right. As your left arm straightens to the left, reach and stretch. Take three deep breaths.

REHAB FORSHOULDERS
    Shoulder problems are common for anyone who has ever played football or tennis, thrown a baseball, or scrambled someone’s brains with a steel chair. Whether you’re swinging a hammer or swinging from the chandelier with your yoga-babe, your shoulders need to be strong, stable, and flexible. All of the slow-motion push-ups and shoulder openers in the YRG workout will give you what you need, but here are a few more yoga positions that will deliver the goods. Now remember, the shoulder is a complex joint, and if you are working with an injury, consult a professional to see which of these shoulder exercises suits you best.
    Down Dog: All-in-One
    YOGA-DOC SAYS …
    Your dog does this position every morning upon waking. So let Fido teach you a new trick with this most efficient all-in-one position that strengthens your arms, opens your shoulders, relaxes your neck, and stretches your hamstrings and calves all at the same time!

CHICKEN WING
    Start in Chicken Wing with your hands and knees on the floor. Your shoulders should be directly over your hands, with your hips over your knees.

DOWN DOG
    Now curl your toes, lift your ass to the ceiling, straighten your arms, press your chest back toward your legs, and take two small steps forward. Your neck is relaxed, your legs are as straight as possible, and your heels are pressing down toward the floor pigeon-toed. If your heels are nowhere near the floor, don’t worry, because it all takes time. If you feel like your ass is about to scrape the ceiling, you’re doing it right! Take five to seven deep breaths.
    Repeat five times.
    Side Plank: Stabilizer
    You might remember this position from the end of the 45-Minute Workout. This position helps to stabilize and strengthen your wrists, shoulders, arms, and core. It’s both a power and a balance position.

DOWN DOG
    Begin in Down Dog. (You can even pick up from the Down Dog exercise on the previous page.)

THREE-LEGGED DOG
    Exhale, and push back through Three-Legged Dog. Raise that right leg high. Shake it like a dog.

SIDE PLANK ONE
    Now, drop that right knee to the floor while your left leg is stretched out toward the back of your mat and your left foot is flat. Straighten your right arm and make sure that your right hand is in direct alignment with your right shoulder. This will prevent shoulder injury. Now sweep your left hand to the sky and look up at your left hand, coming into Side Plank One. Hold this position for three to five deep breaths.

SIDE PLANK