Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=SsrgaRbA...rt_radio=1



​Feb 18 '25 - Iron Abyss

​Tuesday Active Recovery

202 body weight

1165 cals headed to 3300

60 min cardio - stat bike - 17.5 miles - 114bpm



Bendy Stretchy Magic ?



Motion is lotion , just went down and got the dust off and everything shaken out, feels good.



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#