Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=HQndTgNgq6E

Jan 8 '25 - Iron Abyss 6 day split test
​Active Recovery Wednesday
200.3 body weight
1593 cals headed to 3000
60 min cardio - 17miles 112/114 bpm

Today was fun , an actual full blown active recovery day, not just some biking and farting a hole in a chair cushion.

Worked out some stiffness, got my SI joint to click back into place with a mighty grind and an oh fuck or two.

Feels good being able to stand up straight again. 10/10 stars

Targeted Mobility Work
Focus Areas: Hips, shoulders, lower back, ankles ... and uh stuff

Hip -
90/90 Stretch 2x30 sec each side
Hip Circles 2x10 each direction
Pigeon Pose 2x 30 hold - first time doing these

Shoulder -
Wall Angels 2x10 - holy crap these are hard haahahah
Band Pull-Aparts 3x15
Overhead Reach Stretch 2x30 each side

Ankle -
Ankle Circles 2x10 each
Deep Squat Hold 2x30 hold
Lunge with a slow twist 2x10 each

Lower Back -
Cat-Cow Stretch 2x10
Child’s Pose 2x1 min hold

Core Activation & Stability -
Dead Bugs 2x15 each side
Bird Dogs 2x15 each side
Side Plank 2x30 sec each side
Pelvic Tilt 2x20 slow reps
Plank 2x30 sec

Stretching -
Hamstring Stretch 2x30 hold each
Hip Flexor Stretch 2x30 hold each
Seated Forward Fold 2x30 hold
Cobra Stretch 2x30 hold

Accessories -
DB Rows - 3x15 - 25x15x15x15
DB Curls - 3x15 - 20x15x15x15
DB Press - 3x15 - 25x15x15x15