15 min EASY BIKE (Conversational pace)
Front Split warm up (about 15 min)
-40 calf raises with heels and toes touching. Keep knees locked and together
-90s elevated seiza
-40 calf raises with heels together and toes out. Keep knees locked and together
-90s squatted seiza. Keep ankles in plantar flexion
-40 calf raises with toes together and heels out as far as possible. Keep knees straight Reset if heels drift inward
-90s curled seiza. Curl toes under the foot as much as possible
-10 Pike squat
-10 min EASY BIKE (Conversational pace)
Front split prep (about 10 min)
-2 min standing pike
-10 Pike squat
-90s min kneeling Achilles stretch on each side.
-90s Standing Achilles stretch each side. Use foam roller or block. Keep heel down.
-90 s narrow hurdler each side on block/ab mats
-90 s wide hurdler on block/ab mats (each side)