DAY 3 Hanging & Flow
Warm Up:
A1-General Mobilization 10 reps of each in each direction
B1-2×5 Single Leg Anterior Chain Stretch
B2-2×5 Lizard Flow
C1- Wrist Stretches 30 seconds each position
C2- Shoulder Clock 30 seconds each position
Locomotion:
3-5 rounds of
-10 Scorpions level 1 or level 2
-10 Cossack Squats level 1 or level 2
-10 Ape Walks level 1 or level 2
-1×5 Active Hangs in Pronated Grip, hold last rep for 10-20 seconds.
Post Stretch Bonus:
-5 Cobra Walk Outs to Child’s Pose hold 30 seconds on last rep
-30 seconds Death Stretches each leg
-30 seconds Shifting Pigeons each leg
-10 Russian Pullovers hold 30 seconds on last rep