Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=UmGqdd-p...k&index=13

Feb13 '25 - Iron Abyss
Active Recovery Wednesday
201.9 body weight
1565 cals headed to 3300 - 300 increase during peaking
60 min cardio - lil slower pace for recovery - 16.5 miles , 112bpm

Today was nice , just the active recovery routine.

Shake out the cobwebs and keep it all shiny. Motion is Lotion.

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

Db Work -
Db Rows 3x20 - 25#
Bicep Curls 3x20 - 20#
Flat Db Press 3x20 - 30#
Incline Db Press 3x20 - 30#