Saturday 3rd December 2016

Gym

Messed up foot yesterday so all upper body and no cardio (let alone walking) for a while. The Ikea shelving unit definitely came off worse though.

10min general warm up

4 min lat/arm pit foam rolling ES

2 x 20s pulses, 40s hold
– Shoulder dislocates top
– Same but behind with overhand grip
– Seated arms bent behind
– Prone pec stretch ES
– Prone arm in front of body ES

15m free HS practice.
Squeezing thighs together could be the secret to unlocking the universe

HS hand lifts
7
10
10
10
10
These are getting easier!
90s rests

4 x 10 x pull ups
90s rests

3 x 2 x L-sit / STC
2m rest

3 x alternating leg FL
90s

4 x straddle holds
90s
Feel good and I can get my legs further apart (probably why they feel good!)

3 x 2 x FBT lifts and lowers
90s

Stretches:

3 x 20s pulses, 40s hold
Lunge
Cossack
Frog
Hamstring
Pigeon
1 x splits ES
Pancake (filmed last)

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