Training From Zero: Day 5
Friday
Bike 5 minutes
Upper and Lower Myofascial Release/Muscle Energy/Stretch 30 minutes
Lower Ab/ Abdominal Hollowing 5 minutes/ Ankle Mobility and foot strength 5 minutes
Dynamic Movement 5+ minutes
Ground Based Mobility and Activation 10+ minutes (higher reps)
vested Lunge Matrix and Single Leg 45 Back Ext x 3 (10, 8 2 more on left leg)
Hi to Lo Rope Chop 8's/ Single Leg Hip Thruster 2x10
Glute Ham raise 3x12/ Hanging Leg Raise
3x Push Up 25 seconds/ YTW's 15 reps 10's
Lower Ab and Plank finish
stretch