Warm Up:
2x:
30s Jumping Jacks
30s lunge stretch each side*.
30s Yogi Push-ups
30s Scorpions (supine first round, prone second round)
30s Bird Dogs
30s Mountain Climbers
* Stay in the bottom of the lunge for the 30s. Keep torso straight by working the back leg and glutes with heel up. For the front leg, dorsiflex the foot as much as possible and move into Poliquin position if you have no pain. Use elevation on the front leg if you want to scale
https://youtu.be/qdhTcIXLoKU?t=773
https://www.youtube.com/watch?v=eVQutM3Qcds
https://www.youtube.com/watch?v=87_TziUUfbE
-10 pike squat. Hug knees while lengthening spine in bottom. It is OK if you heels come off the ground. Use this to stretch your achilles
-10 side to side squat
-3 x 5s push up negatives in hollow position
-4 outside inside outside back each side
Workout:
20:00 EMOM
A. 1-15 Push-ups
B. 10 Single Leg Deadlifts (Left)
C. 10 Single Leg Deadlifts (Right)
D. 20s hollow rock
Wellness
2 R
-45s seated pike stretch
-45s prone pectoralis stretch each side https://youtu.be/tatrv67rou8?t=8
-45s hurdler or half hurdler stretch each side according to ability”