Day 2 (C1 W4) – Agatsu

Day 2 (C1 W4)

Day 2  Front Splits, Bridging & Flow

Warm Up:

A1-General Mobilization, 10 reps of each exercise, in each direction

B1-2×1 sets of Bear Walks, forward and backwards approx 15-20 feet

B2-2×5 Single Leg Anterior Chain Stretch, on each leg

C1-10 Cat & Cow

D1-10 Wag the Tail

E1- 10 Dynamic Spinal Rolls in Straddle, then 10 in Pike 


2-3 Rounds of 

A1-5 Cobra Walk Outs to Child’s Pose

A2-5 T-Spine Stretch at Wall, Hold last rep for 10-30 seconds 

A3-30 seconds Wall Flexion Stretch level 1 or level 2

Front Split Work:

A1-Front Split Routine 3-5 sets, hold the ending of each position for 10-30 seconds

A2- 1 Eccentric Slide into Front Split. Go as slowly as you can. Hold for 10-30 seconds in the bottom.

Flow Drills & Transverse Bridging:

2-3 Rounds of 

B1-5 each side of Scorpions (level 1 on lying on floor) or in Down dog position (level 2) or Elevated Scorpions (level 3) 

B2-6 Transverse Bridging. At wall level 1 or level 2

B3-6 Pancake Rolls 

C1-Max Bridge Hold for 2-3 minutes. Choose what position feels best for you. If you cannot make the entire 3 minutes, rest in Plow position for the same amount of time you held your bridge and then repeat until you have reached 2-3 minutes of bridge holds 

Level 1- T-Spine Stretch at Wall

Level 2-Feet on box

Level 3- Hands on Stall Bars or Parallettes 

Level 4- Hands and feet on floor 

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