Jessica Lazar 2016/05/10

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
  • Push ups on the ground (hands next to shoulders) down with knee off ground/up with knees on the ground 3×5
  • Push up position knee tucks 3×20
• Super set
  • Walking alternating lunges with arms overhead 3×10 (KB 10lbs each arm) (single steps)
  • Cable rows with lunges alternating legs  3×10 (50lbs)
• Super set
  • Goblet squats 3×10 (stand facing the wall, the closer the better)
  • Standing DB with alternating knee raise press 3×10 (10lbs)
• Super set
  • Reverse bridges (arms straight, fingers pointed forward) 3×10
  • Bench russian dips 3×10
  • Bench leg full circle 3×10
• Sit up and heel catch 3×7 cycles (L, R, both) 
• 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