Jessica Lazar 2016/04/08

Bike 5min

• Narrow squat walk 1×10 forward, backward
• Toe reach 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 3×10 (15lbs each arm) (single steps)
• Super set
  • Push ups on squat rack (hands on bar) 3×10 on each leg
  • Seated rows 3×20
• Super set
  • Goblet squats 3×10
  • Standing DB press 3×10 (8-10lbs)
• Super set
  • Hip bridges 3×20
  • Seated leg stretch 3×20
• Knee catch sequence 1×10 3 speeds (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 3 speeds

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