Jessica Lazar 2016/04/04

Bike 5min

  • Narrow squat walk 1×10 forward, backward
  • Kicking walk 1×10 forward, backward
  • Side lunges 1×10 each side
  • Alternating (walking) lunge and twist 2×20 (stretch hands out)
  • Lunge and side bend (alternating) 2×20 (reach up with hands together, then bend to side)
  • Back extension with leg bending: 3 cycles of L, R, both legs bending
  • Arm bridge sequence 1×10 (sphinx, plank, child pose, stretch arms up, reverse)
  • Bulgarian split squat 3×10
  • Walking alternating lunges 3×20 (single steps)
  • Super set
    • Push ups on wall one knee up 3×10 on each leg
    • Seated rows 3×20
  • Super set
    • Goblet squats 3×10
    • Standing DB press 3×10
  • Super set
    • Deadlift KB 3×10 (25lbs)
    • Seated leg stretch 3×20
  • Knee catch sequence 1×10 (L, R, Both) (on back, bring knee to chest, and lift head and shoulders)
  • Side lying planks 1×10 on left, 1×10 on right
  • Butterfly stretch 1×10

Notes: seated leg stretch = pinch in R of back, able to touch toes pain free now