The Yoga Mechanic: A Hybrid Approach to Power and Mobility

Introduction:

Gym-goers often wonder why their flexibility never improves, while yoga practitioners may feel their strength progresses as rarely as a blue moon. This programme bridges the gap between these two disciplines, teaching weightlifters how to regulate their nervous system through movement patterns to improve range of motion, and guiding lifelong stretch enthusiasts in how building strength and stability can unlock greater openness in their poses.

Each session begins with a focus on intrinsic core stability, setting a foundation for movement efficiency and injury prevention. By emphasising the nervous system’s role in movement, participants will learn how to unlock greater mobility and strength, creating sustainable, lifelong progress in both their lifts and yoga poses.

Weekend 1: Strength, Mobility, and Integration with Combined Yoga Sessions

Theme: Lower Body Focus with Integration Through Core and Upper Body Work

Day 1: Lower Body Isolation – Building Strength and Stability

Morning Focus:

Isolating key lower body muscle groups for strength, balance, and joint stability. The session begins with intrinsic core stability exercises to prime the body for movement and prevent compensation patterns.

Morning Session: Strength Training for Isolation

• Focus Areas:

• Hamstrings: Romanian Deadlifts to strengthen the hamstrings and improve flexibility under load.

• Glutes: Hip thrusts and single-leg glute bridges to build glute strength and stability.

• Quads: Bulgarian split squats and step-ups to improve single-leg strength and balance.

• Calves: Standing and seated calf raises to enhance ankle stability and lower leg strength.

Afternoon Yoga Session: Lower Body Recovery and Integration

The yoga session focuses on restoring fatigued muscles, improving hip mobility, and integrating core strength with lower body stability. Areas of emphasis include:

• Opening and mobilising the hips and hamstrings.

• Improving joint stability and alignment in the knees and ankles.

• Activating and strengthening the intrinsic core to support lower body engagement.

• Preparing the body for dynamic and compound movements.

Day 2: Upper Body Isolation – Supporting Integration

Focus:

Strengthening and mobilising the upper body and core to complement lower body gains. The session begins with intrinsic core stability work, emphasising the connection between core muscles and the shoulders to enhance strength and mobility.

Morning Session: Upper Body Strength Training

• Focus Areas:

• Chest: Bench press and push-ups to strengthen the chest and triceps.

• Back: Dumbbell rows or lat pulldowns to build upper back strength and scapular stability.

• Shoulders: Overhead press and variations to enhance shoulder strength and mobility.

• Arms: Hammer curls and dips to target biceps and triceps.

Afternoon Yoga Session: Core Stability and Upper Body Recovery

This yoga session focuses on supporting the upper body through targeted mobility and recovery work. Areas of focus include:

• Improving shoulder mobility and thoracic spine flexibility.

• Strengthening the relationship between the core and the upper body for stability.

• Promoting spinal mobility and reducing tension in the upper back and neck.

• Preparing the shoulders and core for overhead lifts and inversions.

Day 3: Compound Movements – Full-Body Strength

Focus:

Integrating upper and lower body through compound lifts for overall strength and mobility. The session begins with intrinsic core activation to support safe and efficient movement patterns in heavy lifts.

Morning Session: Compound Strength Training

• Focus Areas:

• Posterior Chain: Deadlifts to strengthen the posterior chain and improve hip hinge mechanics.

• Hamstrings and Glutes: Good mornings to reinforce hamstring and glute strength while refining the hip hinge.

• Upper Body and Core: Pull-ups to build upper back strength and core stability.

• Lower Body: Squats (front, back, or goblet variations) to develop leg strength and full-body stability.

Afternoon Yoga Session: Full-Body Recovery and Integration

The yoga session ties together the mobility and stability work from the weekend into a cohesive flow. Areas of focus include:

• Integrating core stability with upper and lower body strength.

• Improving mobility in key joints to enhance compound lifts.

• Restoring balance and alignment after intensive training.

• Promoting full-body recovery and relaxation through breathwork and gentle stretches.

Key Features of the Programme:

1. Intrinsic Core Stability Focus:

Each session begins with exercises targeting intrinsic core stability, laying a strong foundation for all movements and preventing injuries.

2. Balanced Approach:

• Gym movements improve strength, while yoga enhances mobility and flexibility.

• Nervous system regulation techniques enable participants to access greater ranges of motion safely.

3. Practical Integration:

Yoga flows are tailored to complement the gym work, ensuring recovery, enhanced mobility, and readiness for the next session.

4. Educational Emphasis:

• Short discussions on biomechanics and movement efficiency.

• Guidance on how to safely progress and modify exercises.

Participants will leave the weekend with tools to improve both their lifts and yoga practice, creating a sustainable balance of power and mobility.

Schedule

• 1st Session: 1-3 PM Jakarta or 7-9 AM UK

• Break: 3-5 PM Jakarta or 9-11 UK

• 2nd Session: 5-7 PM Jakarta or 11 AM - 1 PM UK

Friday 1st session we will go to the gym first, then the second session we do asana practice

For Saturday and Sunday we will do asana practice in the morning and the gym session on the afternoon Early Bird end of March 180£

Regular Price 200£

Note: Ensure the correct amount is transferred, and include a note with your name and payment details.

Verification: After completing the payment, please verify it by sending a WhatsApp message to this number: +62-823-1101-1050

TEACHER(S) Bio

Ricky Saputra

Ricky@rickysaputrayoga.com

is a Forrest Yoga Guardian, Teacher and Yoga Bodyworker based in Indonesia. He is passionate about improving quality of life by reducing pain and getting more energy. Ricky uses yoga, bodywork and his own essential oil blends as a preventative to disease and discomfort.