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health Training

WANT STRONGER ABS? UPGRADE YOUR PLANK

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Planks are the best. You can do them anywhere, and they work practically every muscle in your body (well, as long as you do them correctly). They’re definitely one of the bestexercises for your core, especially the transverse abdominals, which helps stabilize your spine and keep you upright. But hanging out in a simple pushup position for longer than 90 seconds can start to get boring. So…what can you do?

Shake it up! While a plank is a stationary exercise, there’s no reason you can’t switch up the basic position — and amp up the benefits. Sara Haley, celebrity trainer and founder of fitness and lifestyle brand The Daily Sweat, shared six updates on plain old plank with us. Check them out!

Elevated Plank

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Take your feet to an unstable service, like a stability ball or Bosu or, even better, a Kettlebell. Put the ball of one foot on top of the Kettlebell, and put the ball of your other foot on top of your flexed other heel. The instability will require you to squeeze all your muscles tighter to stabilize, especially your butt and abs. Work to hold for 30 seconds to one minute.
Body Bar Plank
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Balance a Body Bar on your back from your head to your toes. This not only adds weight to your plank, but will help you make sure that everything is perfectly aligned. If it’s not, the body bar will not stay on your back. Work to hold the position for 30 seconds to one minute.
Spiderman Plank
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Start in a normal plank position, then bring your right knee to the outside of your right elbow. Repeat on your left side. You can add a pushup in-between the Spiderman move on each side, or, for a more advanced version, push up as you Spiderman. Repeat for 10 to 12 reps.
Extended Plank
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Begin by reaching out one hand at a time, without letting your hips move. Then lift one leg off the floor at a time. Finish by reaching opposite arm then leg off the floor at the same time. Make sure the hips stay stable and the arm and leg move simultaneously. Hold each position for a count of two. Work for six to eight reps on each side.
Tick-tock Plank
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Begin in a normal plank position on your hands. Lower one forearm to the floor a time (right-left) and then crawl back up (right-left). Repeat again but lead with your left. Continue alternating for 10 reps total.

Courtesy of: www.bustle.com

JayBird MTB

JAYBIRD // Sea Otter Classic 2014

Jaybird was well represented at the infamous Sea Otter Classic. Many wins and podiums for our riders and an expo booth that was non-stop each and every day. See you next year!

Ride Your Bike // Power Your Passion

BlueBuds X

JAYBIRD // Cody Kelley – 1st Place Sea Otter Classic Dual Slalom

Jaybird Ambassador and young gun Cody Kelley laid down some heaters all day long, qualifying 1st in the PRO Men’s Dual Slalom and taking it all the way to the top spot of the podium in the Finals.

http://www.jaybirdsport.com/

Uncategorized

Sea Otter Classic 2014

Stop by for a hello and high-five. Booth #708

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Curtis Keene keeping things classy and fast during DH practice.

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If you are at the Sea Otter Classic come say hello and grab a #rideyourbike hat. || Booth #708 ||

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Jaybird Ambassador Cody Kelley shredding the Sea Otter Classic DH course today.

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BlueBuds X

JAYBIRD // Stealing Time

Time is free, yet priceless…and once you’ve lost it, you can never get it back.

Why just exist, when you can live. LET LIFE REIGN.

http://www.jaybirdsport.com/

BlueBuds X JayBird Athlete

JayBird // Curtis Keene: California Dreamin’

 

Curtis Keene is ramping up for another season on the Enduro World Series and has been putting in the work, high above the infamous city of Los Angeles. Having access to endless miles of trails right in his backyard, makes life that much sweeter for the “American Dream”. Curtis counts on the BlueBuds X to keep his favorite Metallica album blasting in his ears, helping him Power his Passion for pedaling.

POWER YOUR PASSION and RIDE YOUR BIKE.

http://www.jaybirdsport.com

BlueBuds X Training Yoga

6 Relaxing Yoga Poses to Try at Home.

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Standing Forward Bend

This pose incorporates subtle swaying and breath. You’ll notice the sensation of your spine and hamstrings elongating, says Catherine Tingey, a Santa Monica, Calif.-based yoga instructor and meditation teacher.

Try her step by step:

1. Stand with your feet touching or slightly apart with your toes facing forward.

2. Bend forward from the hips and reach the top of your head toward the floor

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Corpse Pose

Corpse pose may look like a nap, but it actually allows you to quiet your thoughts and feel your body melting into the floor. This position is most beneficial in a warm and quiet room, says Tingey.

To feel rested:

1. Lie on your back with your legs and arms slightly apart.

2. Bring your shoulders down away from your ears and elongate your body.

3. Close your eyes and picture your whole body relaxing. Feel how heavy the back of your body is, while the front of your body opens.

4. Maintain stillness.

Your mind will most likely be filled with thoughts, so focus on either your breath or repeating a mantra. Tingey suggests repeating silently in your head, “I let go.”

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Child’s Pose

Child’s pose is a very relaxing and grounding pose, and it alleviates lower back pain, says Alexandra Pony, yoga instructor and therapist.

Follow her directions:

1. Start in a seated kneeling position and bring your big toes together while keeping your knees roughly hip-width apart.

2. Hinge from your hips, keeping your spine elongated, and gently extend your body forward to rest your lower abdomen on the inside of your quads/inner thighs.

3. Your hands can either extend out in front of you with palms facing down or behind you with palms facing up, whichever is more comfortable.

While in the pose, take a “big, beautiful Buddha belly breath in,” Pony says, and a deep exhale out to calm the body. If you want, focus on the point between your eyebrows — your third eye — to find a deeper connection within yourself and feel more grounded.

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Supine Twist

Try this pose to “restore the spine into neutral alignment, stimulate your abdominal organs, and improve digestion,” says Diamond.

Try her steps:

1. Start by lying on your back with your knees bent and up toward your chest.

2. Stretch your arms out into a T position on the floor, maintaining alignment between your elbows and shoulders.

3. Lower your knees gently to the right, up as high as your belly button, while trying to keep your left shoulder blade pressing into the floor.

4. Create length along the left side of your torso by focusing on your left hip and your left shoulder reaching in opposite directions. Your head and neck should stay where you are most comfortable.

5. After a few deep breaths, switch sides.

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Supine Bound Angle

This pose gives an “amazing openness to the hips and chest, while allowing you to slow down and quiet the mind,” says Danielle Diamond, yoga instructor and founder of Xen Strength Yoga with Weights.

Her tips for reaching the proper alignment:

1. Lie on your back, or over a bolster (a cushion works too), with your knees bent and your feet touching the floor.

2. Slowly open your knees out wide, so that the soles of your feet are touching.

3. Lengthen your spine by extending your tailbone towards your heels and reaching the crown of your head in the opposite direction.

4. Place your palms, facing up, next to your hips, and soften your shoulders into the ground, away from the ears. Then soften your face, eyes, jaw, neck, and throat.

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Legs Up the Wall Pose

This is a simple way to relieve tired legs and feet from a long day at work. Since it’s an inversion, this pose can “drain lymphatic fluid from the lower extremities, reduce swelling in the feet and ankles, and improve circulation,” says Chrissy Carter, YogaWorks instructor and creator of Beginning Yoga by Gaiam.

Here are her steps:

1. Lie down with your hips close to a wall and stretch your legs up towards the ceiling.

2. If you feel any strain in your hamstrings, move your pelvis a few inches away from the wall.

3. For an even more relaxing stretch, place a looped belt around the outer edges of your feet, with your feet slightly wider than hip-width apart. The belt relieves your muscles from the effort to keep your legs up, and it also gently rolls the thighs in to create more space in your lower back.

 

 

How To