A mid-line based active recovery session today.

21-18-15-12-9-6-3:
Calorie Row
GHD Sit-Ups
Ski Erg
Pausing Hip Extensions

On the pausing hip extensions, pause for a full one second at the top of each. Not for time, but for a quality recovery effort.

In full, this is a higher volume piece on the GHD sit-ups which do have a tendency to leave athletes sore on the movement. With a total count of 84 repetitions, two modifications to reduce the volume/impact:

A) Alternate rounds a AbMat Sit-Ups (first round as GHD, second round as abmat)
B) Omit the round of 21 repetitions (start on 18's)

--- Upper Body ---
1. Puppy Pose - 1:00
youtu.be/GJmSVwsnQaI
2. Shoulder to Floor - 1:00/each
youtu.be/D0li2U56nO4
3. Wrist Stretches - 1:00
youtu.be/-L-8YRim2nw

 

--- Lower Body ---
1. Couch Stretch - 2:00/each
youtu.be/kbId9zYgoFQ
2. Pigeon Pose - 2:00/each
youtu.be/n5M-JlU210I
3. Butterfly - 1:30
youtu.be/mdYNs0nV5-8
4. Pike - 1:00
youtu.be/WSkPQ1lXfNk
5. Straddle - 1:00
youtu.be/HZRZ18fDleg

6. Kneeling Split - 1:00
youtu.be/0yxwdjCtM1Y