Thursday, 12/13

Optional Active Recovery

40:00 Recovery Bike. 
Conversational pace throughout, pausing every 6:00 for...

On the 6:00:
3 Turkish Get-Ups, each arm, alternating

On the 12:00:
4 Cossack Squats (each) - youtu.be/Bvodm1BivOo
4 Waiter Squats (each) - youtu.be/GWjuBPrUQiI

On the 18:00...
8 Dumbbell Overhead Squats (each side)

Repeat this cycle, in this order, at the 24:00, 30:00, and 36:00. Following, bike until 40:00. Athlete's choice to use a kettlebell or dumbbell, and although we are free to build in load, our emphasis is 100% on technique today, versus load.

-- Upper Body ---
1. Puppy Pose - 1:00
youtu.be/GJmSVwsnQaI
2. Shoulder to Floor - 1:00/each
youtu.be/D0li2U56nO4
3. Wrist Stretches - 1:00
youtu.be/-L-8YRim2nw

--- Lower Body ---
1. Couch Stretch - 2:00/each
youtu.be/kbId9zYgoFQ
2. Pigeon Pose - 2:00/each
youtu.be/n5M-JlU210I
3. Butterfly - 1:30
youtu.be/mdYNs0nV5-8
4. Pike - 1:00
youtu.be/WSkPQ1lXfNk
5. Straddle - 1:00
youtu.be/HZRZ18fDleg
6. Kneeling Split - 1:00
youtu.be/0yxwdjCtM1Y

Freddy HansenComment