DAY 2 -Front Splits, Drop Backs and Up
A1-General Mobilization, 10 reps of each exercise, in each direction
B1-2×1 of Bear Walks, forward and backwards approx 15-20 feet
B2-2×5 Single Leg Anterior Chain Stretch, on each leg
B3-2×5 reps Russian Pullovers, holding last rep for 10-30 seconds
A1-10 Cat & Cow
B1-10 Wag the Tail
C1-30 seconds Wrist Stretches in each position
D1-30 seconds Shoulder Clocks in each position
E1-2×5 Standing Windmill each side. Pick up from floor (level 1) or with light weight overhead (level 2)
E2-2×10 First Knuckle Push Ups
Front Split Work:
A1-Front Split Routine 3-5 sets, hold the ending of each position for 10 sec. Choose your level
A2- 1 Eccentric Slide into Front Split . Go as slowly as you can. Hold for 10-30 seconds in the bottom.
Drop Back Work:
A1-2×5 Mini Drop Backs, hold 10 sec on last rep
A2-2×1 Posterior Chain Stretch Level 1 or Level 2 30 seconds
A3-2×5 Tri-Lat Stretch, hold 30 seconds on last rep
2-3 Rounds of
A1-5 Cobra Walk Outs to Child’s Pose
B1-30-60 seconds T-Spine Stretch with Roller (level 1) or 5 Loaded Bridge stretch. Hold last rep for 10-30 seconds
B2-1 Plow Stretch 20-30 seconds
2-3 Rounds of
C1- 5 Bat Wing Planks (level 1) or Straight Arm Bridge Push Ups hold last rep for 20-30
C2-5 Jefferson Curls. Hold last rep for 10-30 seconds. Level 1- no weight. Level 2 add 5-10 lbs.
D1-Max Bridge Hold for 1-3 minutes. Choose what position feels best for you.
Level 1-Feet on box
Level 2- Hands on Stall Bars or Parallettes
Level 3- Hands and feet on floor
*Finish with 1 Plow Stretch 60 seconds
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