Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=5AwWCfM0a50

Feb 9 '25 - Iron Abyss
Sunday Funday - Active Recovery
201.8 body weight
1582 cals headed to 3000
60 min cardio - 30 min before - 30 min after - 17 miles 112bpm

​Sweet short n simple , some stretch , some yoga , some db's.

Been a good week , I'm feeling deloaded , no aches n pains to speak of.

Ready , Set , Peak !!

Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side

Shoulder Mobility:
Arm Circles 2x10 each arm each direction
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 Bird Dog Rows - #30 - 3x15
Curls - #25 - 3x15
Seated Dumbbell Press - #30 - 3x15
Dumbbell Bench Press - #30 - 3x1
Y Raise - looped red mini - 3x15