Friday 14th April 2017

Run

Morning jog to gym
3.0km
6:12/km
Strava

Long FF stretches:

Lunge B ES
Hamstring ES
Shoulder T ES
L arm ES
Frog
Cross-legged glute ES
Cossack ES
Pike
Side pancake ES
Pancake
Various other bits

Total 40 min

 

Home

4 x supersets:

25s HBH
10 x scapular HS shrugs
1m rest

6 x 30s HS holds, chest to wall

Attempt at protracted scapular leg raises. Holy cow. Hard.

3 x 3 x L-sit to tuck shoulder stand on p-bars

4 x 10s x tuck BL hold with supinated grip

4 x 20 x HS shoulder taps 
Doing them chest to wall is SOOOO much easier – woohoo!

4 x single leg crow ES

4 x 7 x elevated shoulder press things (name?!)

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