Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=dMbsju-qSeE



Feb 4 '25 - Iron Abyss

Tuesday - Active Recovery

200.2 body weight

1674 cals headed to 3000

Cardio - Stationary Bike - 30 min before - 30 min after - 17.6 miles 114bpm



With the 6 day split tested and switching back to the 4 day I figure the deload week and 2 extra active recovery days are just a good idea.



So , in and out clean quick n quiet.





Hip Mobility:

90/90 Stretch 2x30 sec per side

Hip Circles 2x10 each direction

Pigeon Pose 2x30 sec per side



Shoulder Mobility:

Wall Angels 2x10

Band Pull-Apart 3x15

Band Press 3x15

Band Face Pulls 3x15

Overhead Reach Stretch 2x30 sec per side



Ankle Mobility:

Ankle Circles 2x10 each side

Deep Squat Hold 2x30 sec

Lunge w/slow slight twist 2x10 per side



Lower Back Mobility:

Cat-Cow Stretch 2x10 reps

Thread the Needle 2x10 each side

Child’s Pose 2x1 min hold



Core Activation & Stability:

Dead Bugs 2x15 per side

Bird Dogs 2x15 per side

Side Plank 2x30 sec per side

Pelvic Tilt 2x20 slow reps

Pelvic Raise 2x20 slow reps

3 Planks - Flat - Right Side - Left Side - 30 sec each

Superman's 3x30 sec



Stretching:

Hamstring Stretch 2x30 sec each leg

Hip Flexor Stretch 2x30 sec each side

Piriformis Stretch 2x30 sec each side

Seated Forward Fold 2x30 sec

Cobra Stretch 2x30 sec



Accessory Work:

Dumbbell Rows - #30 - 3x15

Curls - #25 - 3x15

Seated Dumbbell Press - #30 - 3x15

Dumbbell Bench Press - #30 - 3x15