For this and all the following GBP Routines:
Write your own cues in the lines provided to the right of each pose. You will use this course to learn how to determine modifications above level 3 or below level 1 that are safe and effective according to purpose. Being purpose-focused means that you ask yourself, “What does the exercise accomplish? What is the benefit?”
Major muscle /groups:
We call the major muscle groups, the muscles we will concentrate on most in teaching. They will usually be the one(s) associated with muscular strengthening not flexibility. Strengthening will either be accomplished concentrically or eccentrically. The muscle focus may NOT necessarily be on the prime mover because prime movers are most useful for conventional exercise and are usually only assigned to the concentric contraction.
Eccentric Contractions:
In WholyFit the eccentric contraction (activation) does the most work. Use muscular energy to elongate the body. Stretching into a pose takes considerable strength. For example “growing out the top of the head” in Prayer level 3 requires strong conscious muscular lengthening of the spinae erectors to cause a traction effect of the spine that elongates the trunk. In wide angle, extension through the legs causes a traction effect of the leg through the use of strong muscular contraction of the quadriceps. Anatomical Description Anatomical description will refer to the position that key joints are in. It will NOT refer to the muscular force applied to the joint unless stated. It refers to the positions of the bones because of the bend or lack of bend in the joint in the STATIC position. It does NOT refer to the transition in or out of the position. Terms Like “Flexed/ Extended” Body action terminology can refer to the position of a joint or the muscular ACTION going on in the muscles that control the position of the joint. This can be very confusing in anatomy text books because in one section the book may refer to what a muscle is responsible for (like the brachialis flexes the elbow) but it does not take into account gravity or force. For example, does the brachialis still need to work if you are laying over a bench and allow the hand to flop down toward the ground? No. In another example, if you stand with heels slightly elevated the ankle joint is in a flexed position and the foot is dorsi-flexed, but the muscles affecting the joint are actually plantar flexing. In WholyFIt we refer TO THE POSITION OF THE BONES/JOINT AND DOES NOT TELL MUSCULAR ACTION UNLESS IT SPECIFICALLY IS INDICATED.
Exercise Analysis
Complete exercise analysis is not given because of it’s extremely detailed nature. For example, when the hip is flexed, it depends on what position the body is in space to determine which muscle groups are causing the action. It also should be noted that the eccentric action may be the most powerful effort in some body positions. Though the prime mover may be concentric, the eccentric work may actually be the muscle group that you get sore from because it is doing most of the work!
Galatians Routine
This routine is based on: Galatians 5:22-23
But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control, against such things there is no law.
Self control: Corinthians 9 23 I do all things for the sake of the gospel, so that I may become a fellow partaker of it. 24 Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win. 25 Everyone who competes in the games exercises self-control in all things They then do it to receive a perishable wreath, but we an imperishable. 26 Therefore I run in such a way, as not without aim; I box in such a way, as not beating the air; 27 but I discipline my body and make it my slave, so that, after I have preached to others, I myself will not be disqualified.
John 15:1-17 A branch cannot bear fruit of itself unless it abides in the vine. If we want to bear fruit, we have to abide in Christ. And every vine that doesn’t bear fruit is pruned so that it can bring forth more fruit. I experienced that with my fruit trees this year. It was amazing. I had one tree that never bore any fruit. I pruned it and got lots of fruit this year. So we let his words abide in us. He spoke those words so that our JOY might be full. You’ll remember it when you read it. You just have to read it to get the full message. I can’t do it justice. – Marie Peace during an actual storm – a hurricane was going on outside!
Galatians 5:22-23 But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control, against such things there is no law.
Context:
After the key verse: 5:24-26 Now those who belong to Christ Jesus have crucified the flesh with its passions and desires. If we live by the Spirit, let us also walk be the Spirit. Before the key verse: 5:1 It was for freedom that Christ set us free: therefore keep standing firm and do not be subject again to a yoke of slavery. 5:5-7 For we through the Spirit, by faith, are waiting for the hop of righteousness. For in Christ Jesus, neither circumcision nor uncircumcision means anything, but faith working through love. You were running well; who hindered you from obeying the truth. 5:13-18 For you were called to freedom, brethren; only do not turn your freedom into an opportunity for the flesh, but through love serve one another. For the whole Law is fulfilled in one word, in the statement, “YOU SHALL LOVE YOUR NEIGHBOR AS YOURSELF.” But if you bite and devour one another, take care lest you be consumed by one another. But I way, walk by the Spirit, and you will not carry out the desire of the flesh. For the flesh sets its desire against the Spirit, and the Spirit against the flesh; for these are in opposition to one another, so that you may not do the things that you please. Now if you are led by the Spirit, you are not under the Law. 5:19-21 Now the deed of the flesh are evident, which are: immorality, impurity, sensuality, idolatry, sorcery, enmities, strife, jealousy, outbursts of anger, disputes, dissension, factions, envying……I forewarn you ….those who practice such things shall not inherit the kingdom of God.
What it’s saying in general:
Salvation is first, but then comes a choice for living daily in the Spirit.
What it’s saying to me:
I will make the discovery of the Spirit filled life.
I will apply it:
I will ask the Lord daily to be filled and led, empowered by His Holy Spirit.
How? On what basis?
On the basis of HIS PROMISE:
Acts 1:8 But you shall receive power when the Holy Spirit has come upon you; and you shall be My witnesses both in Jerusalem, and in also Judea and Samaria, and even to the remotest part of the earth? – Jesus
PROMISE:
Acts 2:17-18 ‘And it shall be in the last days,’ god says, That I will pour forth of My Spirit upon all mankind; And your sons and your daughters shall prophesy, And your young men shall see visions, And your old men shall dream dreams; Even upon My bond slaves, both men and women, I will in those days pour forth of My Spirit And they shall prophesy
PROMISE
Matthew 7:7 Ask, and it shall be given to you; seek, and you shall find; knock, and it shall be opened to you. For everyone who asks receives, and he who seeks finds, and to him who knocks it shall be opened. Or what man is there among you, when his son shall ask him for a loaf, will give him a stone? Or if he shall ask for a fish, he will not give him a snake, will he? If you then, being evil, know how to give good gifts to our children, how much more shall your Father who is in heaven give what is good to those who ask Him?