Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=Qoe_mOGHyT8



Feb 23 '25 - Iron Abyss

​Sunday Active Recovery - Peaking Phase Test week 2

202.4 body weight

1740 cals headed to 3300

60 min cardio - 30 before - 30 after - 17.1 miles 114/116bpm



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 / 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

Pelvic Tilt 2x20 slow reps

Pelvic Raise 2x20 slow reps

3 Planks - Bent Arm Wall - 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

Standing Forward Fold 2x30 sec

Seated Forward Fold 2x30 sec

Cobra Stretch 3x30 sec



DB Work -

DB Row 3x20 - 25#

Bicep Curls 3x20 - 20#

Flat DB Press 3x20 - 30#

Incline DB Press 3x20 - 30#