Training Guide for Dragons Abreast Toronto

Instructor: Jasmine Ho

Education: Kinesiology (Western University) –> Athletic Therapy (Sheridan College)

Paddling Experience:

• Past: Western Dragon Boat Team (2yrs)
• Present: True North Premier Women (currently in 3rd year with the team) and Holyship Dragonboat, Captain (currently in 4th year with the team)

Powerpoint presentation of our Saturday Morning Zoom Workouts from July 11, 18, 25, 2020 and August 1, 8, 14, 2020:  Dragons Abreast Online Zoom Workouts

Saturday Workout #1

8-12 reps of each:

• YTWL (in space or against wall)
• Internal/External rotation of the shoulder (light weights optional)
• Cat-cow
• Dead bug (1 limb at a time > progress to 2 limbs if comfortable)
• Bicycles – focus on thoracic spine rotation
• Bird dog (1-2 limbs at a time)
• Bear sit w/ internal/external rotation of the hip

Saturday Workout #2

Breath work (seated or lying down) (notice if it naturally expands the chest or the stomach)

• Into the stomach. Inhale for 5, exhale for 5. Repeat 2x
• Into the chest. Inhale for 5, exhale for 5. Repeat 2x
• Into both stomach and chest. Inhale for 5, exhale for 5. Repeat 2x.

Tall sitting (on knees or ankles)

• Shoulder CARS
• Scapular CARS
• YTWL

Table top (notice if weight evenly distributed, directly on base of wrists, if traps are elevated, etc)

• Bird dog (1 limb > 2 limbs > light weight)
• Cat-cow (Full > Segmented)
• Fire hydrant
• Hip CARS

Standing

• Hip CARS (Sturdy chair for balance)
• Chair squats > Thrusters (light weight optional) > Thrust up on to tippy toesLying on back
• Glute bridge (shift weight to either leg > push heels away > pull heels close)
• Dead bug
• Figure 4 IT band stretch

Breath work

Saturday Workout #3

• Walking air reaches/punches (light weight optional) > Get funky with it
• Standing still – Reach up to the sky and get a good stretch in, swoop down to the ground. Repeat 5x > Go up onto tippy toes before swooping down. Repeat 5x
• 1 legged calf-raises
• Standing shoulder CARS and scapula CARS
• High plank position
• Try a push up – modification: from the knees
• Prone shoulder CARS
• Downward dog > cycle the knees and/or sway the hips side to side
• Downward dog > High plank > Raise one leg up & bring to elbows
• Child’s pose
• Tabletop position
• Bear crawl
• Cat-cow
• Dead bug
• Hip mobility

Bear sit

Saturday Workout #4

• Breath work (seated or lying down) (notice if it naturally expands the chest or the stomach)
• Into the stomach. Inhale for 5, exhale for 5. Repeat 2x
• Into the chest. Inhale for 5, exhale for 5. Repeat 2x
• Into both stomach and chest. Inhale for 5, exhale for 5. Repeat 2x.
• Full body CARS
• Neck > Shoulder > Scapula > Spine > Hips > Knees > Ankles > Toes
• Reverse Fly (lightweight optional)
• Standing air punch w/ thoracic spine rotation (w/ lightweights) > Pull back and squeeze shoulder blades together > Internal & External rotation of the shoulder
• Chair thrusters (add hovers) > Seated on chair figure 4 stretch
• Calf raises (powerful on the way up, slow and controlled on the way down) > Tippy toe walks
• Crunches
• Side to side toe touch
• Dead bug
• Hamstring PNF
• Breath work

Saturday Workout #5

• Jog on the spot > Butt kicks > High knees > Standing hip CARS (progress by creating full body tension)
• Fwd lunge (weights optional) > Repeat for other leg
• Knee CARS, Ankle CARS, Foot and toe mobility
• Seated leg raises (hip flexor/quad strengthening)
• Glute bridge
• Bicycle
• Low plank (30s holds)
• Prone shoulder CARS (swimmers) (create full body tension)
• Laying on side: T spine rotation/Pec stretch
• Bird dog

Saturday Workout #6

• Full body CARS
• Neck > Shoulder > Scapula > Spine > Cat/Cow > Hips > Knees > Ankles > Toes
• Side lunges
• Speed skaters (if cannot jump/leap, modify by stepping to the side instead)
• Reverse Fly (w/ lightweights)
• Standing air punch w/ thoracic spine rotation (w/ weights) > Pull back and squeeze shoulder blades together > Internal & External rotation of the shoulder
• Bent over row (with weights)
• Chair thrusters (add hovers)
• Superman
• Side to side toe touch
• Flutter kicks & scissor kicks
• Dead bug
• Glute bridge
• Breath work