DAY 4 -Front Splits & Bridging
Warm 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
Preparation:
A1-10 Cat & Cow
B1-10 Wag the Tail
C1-30 Wrist Stretches in each position
D1-30 seconds Shoulder Clocks in each position
E1-2×5 Standing Windmill each side with light weight overhead
E2-2×10 First Knuckle Push Ups
Front Split Work:
Level 1
A1-30-60 seconds Death Stretch each leg
A2-30-60 seconds Lateral Hamstring Stretch each leg
A3- 1 Eccentric Slide into Front Split from Kneeling 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 30 seconds level 1 or level 2
A3-2×5 Tri-Lat Stretch, hold 30 seconds on last rep (level 1) or hold 60 seconds (level 2)
2-3 Rounds of
B1-5 Cobra Walk Outs to Child’s Pose
B2-1 Plow Stretch 20-30 seconds
2-3 Rounds of
C1-5 Loaded Bridge stretch. Hold last rep for 10-30 seconds
C2-5 Jefferson Curls. Hold last rep for 10-30 seconds. Level 1- no weight. Level 2 add 5-10 lbs.
2-3 Rounds of
D1- 5 Bat Wing Planks (level 1) or Straight Arm Bridge Push Ups hold last rep for 20-30
D2-5 Jefferson Curls. Hold last rep for 10-30 seconds. Level 1- no weight. Level 2 add 5-10 lbs.
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