05.02.21 Pilates and Recover
Warmup:
World's Greatest Stretch with elbow "crunch" - 8 / side
Bird Dog - 8 / side alternating
Bridge Hip Pulses - 10 / side
Pilates Rollups - 6 total
Workout: 3 R per set
Set 1:
Bridge + marches - 10 / side
Heel ups - 10
Knee outs left and right / 10 per side
Set 2:
Leg circles - 10 / side
3 part crunch - 10
Pilates 100
Set 3:
Tabletop:
Arabesque up and down - 10 and 10 pulses
DB Bent Leg up/down - 10 and 10 pulses
DB Cross to calf - 10
DB Fire Hydrant - 10 and 10 pulses
Yin Cooldown:
Half Pigeon Side 1 - 3 minutes
Half Pigeon Side 2 - 3 minutes
Cobra pose and neck circles - 1 minute
Balasana - 30 seconds
Restorative Heart Opener - 4.5 minutes
Side Twist with pillow - 1 minute / side
Wrist Circles
Neck stretch holds - ear to shoulder and 45 degrees both sides
Radial and Ulnar stretches