Day 4

Total Body Flexibility

Warm-Up

General Mobilization 10 reps of each in each direction

2 Rounds of:

1 Bear Walks (forward & back)

5 per side Kneeling Anterior Chain Stretch

5 Russian Pullovers

Preparation

10 Cat & Cow

10 Wag your tail

Wrist Stretches (30sec/position)

Shoulder Clocks (30sec/position)

2 Rounds:

5 per side Standing Windmill

10 First Knuckle Pushups

Low Body Flex

3-5 sets Front split routine

Up Body Flex

2 Rounds of:

30s Wall Make Out Stretch (level 1) or Mini Drop Backs (level 2) / 30s rest

30s Posterior Chain Stretch / 30s rest 

30s per side Tri-Lat Stretch / 30s rest

*Rest 60s at end of R2

3 Rounds of:

30sec Cobra Walk Out to Child’s Pose / 30s rest

30sec Plow Stretch / 30sec Rest

*Rest 60s at end of R3

3 Rounds of:

30s Bat wing planks (level 1) or Bridge Pushups (level 2)/ 30s rest

30s Jefferson Curls / 30s rest