Monday 4th April 2016

Elements – Week 1 / Day 3

Body stiff and tired today, especially hands/wrists/biceps, and back and legs from running.

Warm-up: Fingers

20 x each of:

  • finger pulses
  • knuckle pulses
  • thumb pulses

5 x each of:

  • Open hand to clenched fists
  • Fingers closed to splayed fingers
  • “Vulcan Sign”
  • Index finger and pinky finger splay
  • Fingers rolling into palm and roll out to open hand
  • Towel Twists

Warm-up: Wrists

20 x each of:

  • Elbow rotations
  • Hand Heel raises
  • Side to sides (fingers facing out to sides)
  • Fingers backward
  • Back of hands
  • Fingers facing forward, leaning the shoulders past the wrists

Arm/shoulder warm up:

  • 10 x Arm circles each direction/each arm
  • 20 x Shoulder crossing

Shoulder Warm-Up with Stick

  • 20 x Arms wide overhead with stick
  • 20 x Arms narrow overhead with stick
  • 20 x Hands behind back with stick, hands up
  • 20 x Hands behind back with stick, hands down

Squat warm up:

20 x Squat with support
10 x Open one leg to the side at a time
10 x Open both legs

Floor Hip Circles

10 x Bent knee in each direction on each side

Will do straight legged when I’m more warmed up (weird hip clunking thing)

Frogger stretch

10 x back and 60s hold

Argh somehow I missed the rest?! Some weird browser issue as they just didn’t show up. Weird. Will have to do tomorrow.

 

Cycle

Ride to Victoria, train to flat, back up to work

Distance: 27.8km
Time: 1:32:47
Avg Speed: 18.0km/h
Strava

Could not face doing any exercise so had a massive gin and tonic and sat around.

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