Jessica Lazar 2106/03/28

Bike 5min

• Narrow squat walk 1×10 forward, backward
• Kicking walk 1×10 forward, backward
• Side lunges 1×10 each side
• Stick overhead press 1×10
• Stick wrap around 1×10 alternating sides
• Stick side to side stretch (bend sideways, no walking)
• Alternating (walking) lunge and twist 1×20
• Lunge and side bend (alternating) 1×20 (push stick overhead, and lean towards the bent leg)
• 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)
• Deadlift KB 3×10 (25lbs)
• TRX rows 3×20
• Push ups on wall one knee up 3×10 on each leg
• Step ups (lowest height, no weight, elastic on knee) 3×10 each leg
• Shoulder flexion (front raises) 3×10 (8lbs)
• 1 leg deadlift 2×10 (with stick in the lower back)
• Hip flexion 2×10 + alphabet (with ankle weight)
• 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, 1×10 on the left
• Butterfly stretch 1×10

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