YHC was feeling abnormally more sore than usual, thinking back on the previous week with all the running YHC decided some dynamic movement training and stretching would feel like a sweaty but nice change of pace. YHC walked into the gloom to an empty boneyard, only to find Endo exiting his car and Ikea finish up a 4 mile ruck.
The WarmUp:
- 10 SSH (IC)
- 10 Windmills (IC)
The Thang:
Each dynamic stretch/movement was done for 45 seconds. Either 1 isolated side or alternating (will call out which was which)4
If any of these stretches/movements aren’t understandable or you’re curious, get out of the fartsack and post.
- Laying on Left side
- Jane Fonda (leg lifts)
- Adductor lift
- Horse Step
- Forearm side star plank
- On stomach
- Glute lift
- Scorpions
- Child’s pose with shoulder stretch
- Ham Hip Rockers (hamsting – hip rocker)
- Repeat on right side
- Left side focus
- Groiner
- Pigeon
- Lunge merkins (hold lunge and do merkins)
- Repeart on right side
- Alternating side
- Polka stretch
- Hip circles/openers
- Polka plus
- Double Knee pulls
- Double standing pigeon pulls
- Double Quad pulls
- Right side then left side
- Front to back Lunge
- Glide lunge
- Frankenstien
- Glute Rocker
- Alternating sides
- Double knee pull on the 6
- Double pigeon pull on the 6
- Spinal Twist
- Fifer Scissor stretch
- Marching Bridge
- Farthing Stretch/movement (similar to long leg bicycle; on your 6)
- Left side banana hold to superman to right side banana hold
- Forward hang hold
- Alternating side reach throughs
- Left and right side shoulder stretch
- Left and right side seated hamstring
COT:
- Safe Travels for all those traveling
- Prayers for those DR due to injury/illness
- Thoughts about getting back to basics and making sure the foundations of F3 are being executed properly.