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BROGA- It's like yoga but for for bros.

Featuring Sam Wallace

Yoga Enthusiast and Instructor
SQD Crew legend and class clown
Instagram: @samkwallace

Our Fit for Life Sessions have been designed to get you up and active or at least to inspire you to try something you haven't before. Broga is a good way to keep your muscles fexible and it helps you avoid injury if you're involved in other sports like footy, soccer or whatever it is that gets you going. It also gives you some balance as there is an element of breathing to calm the mind and nerves. Without making it sound too cheesy, it just helps you chill out. So stop stressin' and start stretchin'. Now it's over to the big man to take you through a free flowing session. Enjoy!

Downward Dog.

Muscle groups: Hamstrings/Back
Hold: 2-3 minutes
SQD Tips:
  1. Place hands shoulder width apart
  2. Place feet about two fists apart
  3. Breath in and out through nose

Forward Fold.

Muscle groups: Legs/Back
Hold: 1-2 minutes
SQD Tips:
  1. Bend Legs if hamstrings are too tight
  2. Push through the heels to stretch
  3. Lengthen body and back

Lunge.

Muscle groups: Hips/Hamstrings
Hold: 2 minutes
SQD Tips:
  1. Step foot up next to hand
  2. Sink into hips to ensure a good stretch in the hip flexer
  3. Power through into the back foot

Straight Leg Lunge.

Muscle groups: Calves/Hamstrings
Hold: 2 minutes
SQD Tips:
  1. Straighten legs as far as possible
  2. Distribute weight to heel and back toes
  3. Slight bend in the knee if muscles are too tight

Downward Dog.

Muscle groups: Hamstrings/Back
Hold: 2-3 minutes
SQD Tips:
  1. Place hands shoulder width apart
  2. Place feet about two fists apart
  3. Breath in and out through nose

Upward Dog.

Muscle Groups: Lower Back/Feet (ankles)
Hold: 2-3 minutes
SQD Tips:
  1. Move down into push up position slowly (from downward dog)
  2. Roll over onto toes
  3. Extend back and arms while facing upward
Child's Pose
Muscle Groups: Hips/Back/Neck/Legs
Hold: 2-3 minutes
SQD Tips:
  1. Move your ass in line with your heels
  2. Flatten your back and extend arms
  3. Deep breaths to sink into calming position

Shop Sam's Broga Kit 

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