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