Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=H2DVpgyJ...6x&index=8



Feb 25 '25 - Iron Abyss

Active Recovery Tuesday - Peaking Phase Test week 3

202.6 body weight

1360 cals headed to 3300

60 min cardio 16.8 miles - 30 min before - 30 min after - increased tension by 1/4 turn of the dial - no clue what that equates to - 116/118bpm - did bring my heart rate up over all so that's good



Finished the rest of the ice n snow this morning being we got some rain moving in so 2 hours of chipping chopping and shoveling to start with.



Hit 30 min on the bike and it was off to the races.



Was stiffer than a 3 peckered rooster in a new hen house before the workout - afterward , like a shiny new penny , ready to roll !!



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 Sets of 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 -

Lu Raise - 3x20 - 5#

DB Row 3x20 - 20#

Bicep Curls 3x20 - 20#

Flat DB Press 3x20 - 25#

Incline DB Press 3x20 - 25#