George Tsatas 2016/05/10

  • Calf stretch leg straight (gastrocnemius) 1min
  • Calf stretch leg bent (soleus) 1min
  • Super set
    • Toe reach walk 3×10
    • Calf raises on stairs 3×10
  • Kicking walk
  • Stick 1 leg dead lift 3×10 on each leg
  • Balance on 1 leg eyes closed 1min
  • Bench leg stretch and 1/4 circle
  • Side lying leg circle 1×10

 

  • Stick overhead press 1×10
  • Stick bend over stretch 1×10
  • Shoulder external rotation 1×10 each side
  • Bench Russian dips 1×20 alternating leg
  • Sphinx back extension to arm bridge (plank) 1×10
  • Shoulder flexion 2×10 (front raise)
  • Shoulder lateral raises 2×10 (bent over 45deg) crush the handle
  • Shoulder diagonal PNF patterns:
    • 1) follow palm 2×10
    • 2) follow thumb 2×10
  • Shoulder retraction 1×10 (hold for 5sec) (face down on ground)
  • Shoulder external rotation 2×10 (tempo: up 1sec, hold 2sec, down 3sec)
  • Shoulder horizontal abduction 2×10
  • Alphabet
  • Butterfly stretch 1×10

Koom Studio (youtube channel)