Saturday 21st January 2017

Gym

15 mins mobility etc

5 x Xiaoping ES and each direction
5 x slow straight leg windmill
10 x scapular pull ups
10 x push ups
More mobility

FF stretches:

2 sets of:
– Lounge chair
– A T Y ES
– Cat with hands on bench
– Prone arm across chest ES

(20 sets total)

Shoulder stretch HS

10 x HS shoulder shrug
FF lunge stretches ES
10 x HS shoulder shrug
FF hamstring stretches ES
10 x HS shoulder shrug
FF cossack stretches ES
FF frog

Filmed frog legs for GB HAS Challenge
4 attempts

2 x wall walks
FF hamstring stretches ES
1 x slow wall walk with lots of steps
FF cossack stretches
2 x wall walks
FF side pancake left
FF side pancake right
FF side pancake middle

10 x HS hand raises (not at shoulder tap level yet, but they are at shoulder height)
FF middle splits
10 x HS hand raises
FF forward fold
10 x HS hand raises
Splits

4 x 30s HS holds
Stretches in between in 1m rests

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