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
Preparation:
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