Yano's old man lifts such and so forth

[Yano]

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Feb 20 '25 - Iron Abyss
Active Recovery Thursday - peaking phase test week 2
202.3 body weight
1620 cals headed to 3300
60 min cardio - bit slower pace just enjoying the ride - 16.3 miles - 112bpm

Today was just to keep the sticks n stones all aligned and greasy.
Swapped out Dbs for Mini Bands today

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
Overhead Reach Stretch 2x30 sec per side

Ankle Mobility:
Ankle Circles 2x10 each side 2x10 each direction
Deep Squat Hold 3x30 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
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
Forward Fold 3x30 sec
Cobra Stretch 3x30 sec

Band Work -
Band Pull-Apart 2x15
Band Press 2x15
Band Xover 2x15
Band YRaise 2x15
Band Face Pulls 3x15
Band Lat Pull Downs 3x15