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)
- Super set
- Bulgarian split squat 3×10
- Walking alternating lunges 3×10 (10lbs each arm) (single steps)
- Super set
- Push ups on the ground (hands next to shoulders) down with knee off ground/up with knees on the ground
- 1 arm Seated rows 3×10
- Super set
- Goblet squats 3×10 (stand facing the wall, the closer the better)
- Standing DB press 3×10 (10lbs)
- Hand overhead deep squat x5 with L, R, both, then 5x deep squat with hands overhead (plates under heels)
- Super set
- Reverse bridges (arms straight, fingers pointed forward)
- Hip bridges 3×10 (up with both legs, bring one to chest, down on one leg)
- Seated leg stretch with 1/4 circle position and leg extension other leg 3×10 each side
- Leg stretch sequence sequence 1×20 (L, R) (on back, bring knee to chest, and lift head and shoulders, and extend the heel to the ceiling) Painful
- Plank rolls 1×20
- Foot catch sequence 3×7 cycles (L, R, both)
Notes: seated leg stretch = pinch in R of back, able to touch toes pain free nowJe