Day 4 (C1 W6) – Agatsu

Day 4 (C1 W6)

DAY 4 -Front Splits, Drop Backs and Up

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


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.

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 seconds

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 

A2-2×30-60 seconds Posterior Chain Stretch level 1 or level 2

A3-2×5 Tri-Lat Stretch, hold 30-60 seconds on last rep

2-3 Rounds of 

A1-5 Cobra Walk Outs to Child’s Pose 

A2-5 Loaded Bridge Stretch. Hold last rep for 10-30 seconds  

A3-30-60 seconds Plow Stretch

2-3 Rounds of

B1- 5 Bat Wing Planks (level 1) or Straight Arm Bridge Push Ups hold last rep for 20-30

B2-30-60 seconds Plow Stretch

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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