Mental Toughness

11 PAX and 1000’s of mosquitos decided to shake off the rust and return for another week of Broga with YHC. YHC was glad to hear that our Jax brother Pud would be posting for his Broga initiation and that Squeege (respect) had brought bug spray for the PAX. As always YHC is impressed with the PAX who said no to dreamland…”I am the boss, I’ve got somewhere to be, I am on a path to get better…the path of discipline.” In order to grow from a lonely seed in the dirt the PAX leave the dark place to lay down roots with their brothers. If there is one thing Broga has taught YHC it’s how to cultivate the Warrior’s determination for advancement while being content in the present moment while balancing effort with ease. YHC had a plan to drop some knowledge on the PAX about Mental Toughness and preparing for the war against themselves in all things. The war against weakness and comfort leads to strength. 

Definition: Mental toughness is a measure of individual resilience and confidence that may predict success in sport, education and the workplace.

• Control your breathing – Awareness of our breath, and control of it, is the best tool to bring initial control over our mind.
• Maintain a positive mind – Reinforce positive self-talk or scripture memory. Speak truth to yourself.
• Envision your desired future – Envisioning is the skill of winning in your mind.
• Set goals aligned with your purpose – Your goals need to be connected to your WHY

The Warmorama 

• Childs Pose (thread needle for shoulder stretch both sides)
• Downward Dog
• Mountain Pose (Side body stretches)
• 10 SSHs IC
• 10 Butt Kicks IC
• 10 Michael Phelps
• 10 Hillbillies
• 10 Reachers IC + Egyptian Pose on Toes
• Limp Member Forward Fold (move to each side for low back stretch)
• Low Lunge + Dragon Pose on side of foot (both sides)
• Low Lunge Warrior Pulses (5 on each leg)
• Twisting Low Lunge (both sides)
• Downward Dog
• 5 Werewolf’s OYO
• 10 Shoulder Touches IC
• Downward Dog + Jump Forward + Roll to your Six
• 10 Low Boat + High Boat OYO
• Bent Angle Forward Fold
• 5 Cat Cows OYO
• 6 Austin Ass Kickers OYO (ab exercise each side)
• Downward Dog
• Three leg dog right and left side stretch

The Thang

Mountain Pose and Vinyasa Movements (Demonstrate)

>>>Forward Fold. Halfway lift. Fold forward.

Mountain Pose. Forward Fold, halfway lift, fold forward…

*Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog >> Front of mat

^^ Rinse and Repeat ^^ (x5)

*Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog >> Front of mat

>>>Forward Fold, halfway lift, sweep arms up

1. Chair Pose (Hold 5 breathes + 5 squats) >> fold forward, halfway lift

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog  (Hold)

1. Warrior 1 Right Side

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

2. Warrior 1 Left Side

*Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog >> Front of mat

3. *Chair Pose (Hold for 5 breathes + 5 squats)

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

Warriors (Right Side)

1. Warrior 1 >> Warrior 2 Right Side (Feet placement open hips)

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

2. Warrior 1 >> Warrior 2 Right Side >> Reverse Warrior
3. Warrior 1 >> Warrior 2 Right Side >> Reverse Warrior >> Extended Side Angle >> Reverse Warrior >> Triangle Pose (pulse from reverse warrior to side angle 5 times)
4. Egyptian Pose on Toes

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

4. Side Plank + Side Plank Pulses
5. Wild Thing

Warriors (Left Side)

1. Warrior 1 >> Warrior 2 Left Side

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

2. Warrior 1 >> Warrior 2 Left Side >> Reverse Warrior
3. Warrior 1 >> Warrior 2 Left Side >> Reverse Warrior >> Extended Side Angle >> Reverse Warrior >> Triangle Pose (pulse from reverse warrior to side angle 5 times)

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

1. Side Plank + Side Plank Pulses
2. Wild Thing

Lunges

1. Crescent Lunge Right Side >> Float back leg into Chair Pose (knees bent the entire time) >> Float opposite leg into Crescent Lunge Left Side >> Float back leg into Chair Pose (knees bent the entire time) 
   1. Rinse and Repeat 5 rounds
2. 5 Side lunges on each side from the chair pose position

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog >> Front of mat

Bridge and Core (Roll to your back)

1. Bridge Pose Pulses
2. Russian Twists or American Hammers
3. Box Cutters
4. Single Leg Crab Thrusters IC

End Stretches

1. Supine Twists
2. Pigeon Poses
3. Lindsay Lohan (a PAX favorite)

COT /BOM

Spiritual Mental Toughness in the Bible is described in Philippians 4:6-7 

Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.

5 PAX posted for Coffeeteria

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